Healthy Choices Mains
Healthy Fish ‘n Chips Recipe — Baked, Not Fried
Light & Guilt-free.
Serves
1
Calories
401 kcal
Cuisine
English
On this page: What is it · What you need · Step by step · Serving & storage · Recipe card
This version of fish ‘n chips keeps things clean, structured, and balanced. The recipe is built around oven-roasted sweet potato fries, simply seasoned cod, and fresh mint peas, finished with light sauces on the side. Nothing is deep-fried, and nothing is overcomplicated.
The strength of this dish is in its simplicity. Each component is cooked separately with a clear purpose: the fries bring warmth and sweetness, the fish stays light and flaky, and the peas add freshness. The sauces tie everything together without making the dish heavy.
What Is It?
This is a plated meal made of paprika-roasted sweet potato fries, lightly seasoned cod (oven or pan-cooked), mint peas, and remoulade and clean ketchup on the side.
It follows a clean cooking approach: roasting, light pan cooking (optional), and minimal added fat. The result is a balanced version of a classic comfort dish.
At a glance
Serves
1
Calories
401 kcal
Protein
32 g
Course
Main Course
Why it works
01 Baked, not fried
02 Each part cooked separately, done right
03 Sauces on the side keep the textures
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What You Need
Exact amounts are in the recipe card
Equipment tip: For a lighter method, the Ninja air fryer we recommend can cook the fish and chips with less oil than deep-frying.
Sweet Potato Fries
- sweet potatoes
- paprika powder
- olive oil
Fish
- cod fillets
- salt
- pepper
- lemon
Mint Peas
- frozen peas, thawed
- fresh mint
To Serve
- remoulade
- clean ketchup
- fresh parsley
- lemon
Step-by-Step Instructions
This recipe is built in layers. First, the sweet potato fries go into the oven since they take the longest. While they roast, the fish is prepared and either baked or pan-cooked. The peas are done last, very quickly, to keep them fresh and bright.
Everything is plated together at the end with sauces on the side. The structure is simple, but the separation of elements is what keeps the dish clean and balanced.
1. Heat the oven
Set the oven to 200°C (400°F) so it’s fully hot before the fries go in.
2. Roast the fries
Cut the sweet potatoes into long, even fries. Keeping them consistent helps them cook evenly.
Place the fries in a bowl, add paprika powder, and drizzle with olive oil. Rub everything together so the fries are evenly coated.
Spread the fries out on a baking tray in a single layer. Roast for 20–25 minutes until they are tender and golden.
3. Cook the fish
Place the cod fillets on a baking tray. Season with salt, pepper, and lemon juice.
Cook the fish either in the oven for 8–10 minutes, or in a pan until cooked through.
The fish should stay moist and flake easily.
4. Make the mint peas
Add the thawed peas to a pan and cook for 2–3 minutes until heated through.
Remove the peas from the heat and transfer to a bowl. Add shredded fresh mint and mix gently.
5. Plate and serve
Arrange the sweet potato fries, fish, and mint peas on a plate or in a container per portion.
Serve with remoulade and clean ketchup on the side. Finish with fresh parsley and lemon as desired.
Serving & Storage
Serving
Serve everything warm with the sauces on the side rather than mixed in. This keeps the textures intact:
That way the fries stay crisp, the fish stays light and the peas stay fresh.
A squeeze of lemon over the fish just before eating sharpens the whole dish.
Storing Leftovers
Store the components separately if possible. Fries and fish can be reheated in the oven, while peas are best reheated gently or served fresh.
Avoid microwaving the fries if you want to keep their texture.
| Fries and fish | reheat in the oven |
| Mint peas | reheat gently or serve fresh |
Fish & Chips Small
Ingredients
- 216 Grams Sweet potatoes Cut into wedges
- 1 tsp Paprika powder
- 1 tbsp olive oil
- 135 Grams Cod Fillets
- 0.5 tsp salt
- 0,5 tsp pepper
- 57 Grams Frozen peas thawed
- 1 tbsp Lemon
- Fresh Paesley For Garnish
- 50 Grams Remoulade Recipe in sauces page
- 35 Grams Clean ketchup Recipe in sauces page
If you are cooking for multiple portions you will have to plate (or box)
each portion with the following weights:| Sweet potato wedges | 160 |
| Cod | 100 |
| Mint peas | 60 |
| Lemon | 10 |
| Parsley, Fresh | 5 |
| Remoulade | 50 |
| Clean Ketchup | 35 |
Instructions
For sweet potato Fries
- Preheat the oven to 400°F (200°C).
- Cut the sweet potato into long fries.
- Toss the sweet potato fries in a large bowl. Add paprika powder and drizzle with olive oil. Give the fries a good rub with this mixture.
- Spread the sweet potato fries on a baking sheet and roast them for 20-25 minutes, or until tender and golden brown.
The Fish
- Place the cod fillets on a baking sheet and season with salt, pepper and lemon juice.
- You can either roast the fish in the oven for 8 – 10 minutes , or cook in a pan.
For mint peas
- Add the thawed peas to a pan and cook for 2-3 minutes, or until heated through. Take the pan off the heat and the peas out of the water and into a bowl. Add shredded fresh mint to the peas.
To serve
- Lay out your sweet potato fries, mint peas and fish (per portion) according the weight out amounts on the portion schedule below on a plate or a sealable container.
- Add a portion of remoulade (Recipe remoulade) on the side
- Add a portion of clean ketchup (recipe Clean Ketchup) on the side
- Garnish with additional fresh parsley and lemon as desired.
Made this fish ’n chips?
Rate it with the stars in the recipe card and tell us how it went in the comments: what you swapped, what you added, how spicy you made it.
Products we use
Our kitchen kit for this recipe
Ninja Foodi DualZone Air Fryer (7.6 L)
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T-fal Stainless Steel Cookware Set (11-piece)
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Stainless Steel Bowls
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