Baked Cod with Potato Wedges
4 servings · 15 min prep · 30 min cook
Macros per serving
↓ 35% fewer calories · 205 kcal saved
Smart swaps
- Deep-fried in vegetable oil→Oven-baked with panko crust
Eliminates deep-frying, cutting over 20g of fat per serving while keeping a crispy coating.
- Beer batter coating→Whole wheat panko + Parmesan crust
Removes empty alcohol calories and refined flour; adds fiber and savory flavor from Parmesan.
- Tartar sauce (mayo-based)→Greek yogurt tartar sauce
Cuts fat by 80% and adds 6g protein per serving with the same tangy flavor.
- Deep-fried potato fries→Oven-baked Yukon Gold wedges
Yukon Golds have a naturally buttery texture with just a fraction of the oil of deep-fried chips.
Original
- 1.5 lbs cod fillets
- 1 cup all-purpose flour
- 1 cup beer
- 1 whole large egg
- 1 tsp baking powder
- 4 cups vegetable oil for deep frying
- 2 lbs russet potatoes, cut into fries
- 1 tsp salt
- 0.5 cup tartar sauce for serving
Healthy version
- •1.5 lbs cod fillets (skin-off)
- •0.75 cup whole wheat panko breadcrumbs
- •2 tbsp grated Parmesan cheese
- •1 tsp smoked paprika
- •0.5 tsp garlic powder
- •2 whole large egg whites
- •1.5 lbs Yukon Gold potatoes, cut into wedges
- •2 tbsp olive oil
- •1 lemon lemon wedges
- •0.25 cup plain nonfat Greek yogurt
- •1 tbsp fresh dill, chopped
- •2 tbsp cornichon pickles, minced
- •salt and black pepper
Method
- 1
Preheat oven to 425°F (220°C). Line two baking sheets with parchment paper.
- 2
Cut potatoes into even wedges. Toss with 1 tbsp olive oil, salt, pepper, and a pinch of paprika. Spread in a single layer on one baking sheet. Bake 25 minutes, flipping halfway.
25 minutes - 3
Meanwhile, make the yogurt tartar sauce: combine Greek yogurt, minced cornichons, dill, a squeeze of lemon juice, and a pinch of salt. Refrigerate until serving.
- 4
Pat cod fillets dry and season with salt and pepper. Mix panko, Parmesan, smoked paprika, and garlic powder in a shallow bowl. Whisk egg whites in another bowl.
- 5
Dip each fillet in egg whites, then press firmly into the panko mixture. Place on the second baking sheet. Drizzle with remaining olive oil.
- 6
After potatoes have baked 25 minutes, add the fish sheet to the oven. Bake both 12-15 minutes until fish is golden and flakes easily with a fork.
25 minutes12–15 minutes - 7
Serve cod with potato wedges, yogurt tartar sauce, and lemon wedges.