Kidspot Kitchen

Kidspot Kitchen

Healthy fish and chips recipe

This healthy version of fish and chips is easy to make and packed full of flavour. It makes a great alternative to the deep-fried version. Find more on Kidspot New Zealand's recipe finder.



  • 4 large washed potatoes
  • Canola spray
  • 2 large pieces firm white fish
  • 1 onion, sliced
  • 1 tomato, sliced
  • Juice of half a lemon.


Preheat the oven to 200 C. Line a baking tray with baking paper and set aside.

Cut the potatoes in half and then slice each half into approximately 4-6 wedges. Rinse and pat dry the wedges and lay on the baking tray evenly spaced apart. Spray with canola oil and turn over and spray again.

Place into oven for 30-35 minutes. Turn halfway through cooking.

Take 2 large sheets of tin foil and place on top of each other.

Lay half of the onion and tomato and the foil and lay one piece of fish on top. Season with freshly ground salt and pepper.

Top fish with the rest of the tomato and onion and lay the second piece of fish on top.

Pour lemon juice over and season with salt and pepper.

Bring edges of foil together and roll together to form a parcel, sealing the fish in.

Bake in the oven with the chips for 20 minutes.

Remove from oven and serve.


  • This healthy version of fish and chips is great served with a garden salad.
  • This has considerably less kilojoules than deep fried fish and chips and is packed full of flavour.
  • Sealing the fish in foil keeps it nice and moist and the onion and tomato provide extra flavour.
  • This recipe was created by Jennifer Cheung for Kidspot, New Zealand's best recipe finder.