Skip to main content

Healthy fish and chips

Skip to IngredientsSkip to Method
  • High in protein
  • High in dietary fibre
  • No added sugar
  • Healthier living
  • Shellfish free
  • Sesame free
  • Peanut free
  • Nut free

If you’re looking for a feel-good spin on this takeaway favourite, this better-for-you fish and chips recipe has got you covered. Topped with a rye crumb and served with a creamy dill sauce, it’s a must-try.

  • Serves4
  • Cook time40 minutes
  • Prep time30 minutes
Healthy fish and chips


  • 500g gold sweet potato, peeled, cut into 1.5cm batons
  • 2 carrots, peeled, cut into 1.5cm batons
  • 1/4 cup (80ml) extra virgin olive oil
  • 500g zucchini, cut into 1.5cm batons
  • 1/2 cup (35g) rye sourdough crumbs
  • 1/4 cup (40g) flaxseed
  • 1 Coles Australian Free Range Egg white
  • 1 tbs chopped flat-leaf parsley
  • 1 tsp smoked paprika
  • 1/2 tsp garlic powder
  • 500g Coles Thawed Basa Fillets Skin Off (from the deli), halved
  • 1/2 cup (140g) reduced-fat
  • Greek-style yoghurt
  • 1 tsp horseradish cream
  • 1 lemon, rind finely grated, juiced
  • 2 tbs chopped dill

Check ingredient labels to make sure they meet your specific dietary requirements and always consult a health professional before changing your diet. View dietary information here.

Percentage Daily Intake information on our recipes is calculated using the nutrition reference values for an average Australian adult.


  1. Step 1

    Preheat oven to 200°C and grease a large baking tray. Place sweet potato and carrot on the prepared tray. Drizzle with 1 tbs oil and toss to coat. Bake for 15 mins. Place the zucchini in a bowl with 1 tbs oil and toss to coat. Add to sweet potato mixture and bake for 25 mins or until golden brown and tender.
  2. Step 2

    Meanwhile, combine breadcrumbs, flaxseeds, egg white, parsley, paprika and garlic powder in a bowl. Place the fish on a baking tray lined with baking paper. Sprinkle with the breadcrumb mixture, pressing to coat. Drizzle with the remaining oil and bake with the veggies for 20 minutes or until the fish is cooked through.
  3. Step 3

    Combine yoghurt, horseradish, lemon rind, lemon juice and dill in a small bowl. Serve with fish and vegetable chips.

Nutrition Information

Per Serve

Energy: 2071kJ/495 Cals (24%)

Protein: 29g (58%)

Fat: 27g (39%)

Sat fat: 4g (17%)

Carb: 29g (9%)

Sugar: 17g (19%)

Fibre: 12g (40%)

Sodium: 283mg (14%)