This post may contain affiliate links. Where I make a small commission on purchased items, at no extra cost to you. See my disclosure for details.
(This post has been updated from the original January 2016 version to provide a better experience for you)
Trying to eat better? Missing your Friday night takeaway? Look no further than this seriously yummy healthy fish and chips recipe! Teamed up with tomato and lemon wedges, this flavour packed baked fish and chips recipe will quash those cravings in an instant! Keep reading for the easy recipe…

Baked fish and chips
I really dislike washing the pots. So it’s only natural that I love one pot meals! (Who doesn’t right?) Just like my quick and easy one pot fish curry, this healthy fish and chips recipe requires very little elbow grease. It also makes minimal pots to wash, and it’s super healthy for you too! I know, it’s the perfect midweek meal isn’t it?!
If you’re looking for something a little speedier, you might like these air fryer salmon bites. And for a more showstopping meal, honey glazed smoked salmon should do the trick!
If you like this recipe…
…you might also like:
Healthy Fish and Chips – Step by Step Picture Recipe
(For a printer friendly version, see the recipe card at the end of this post)
Ingredients
Here is what you will need to serve 2.
- 6-8 x Small Potatoes, quartered (about 400g | 14 oz) *
- 1 x Onion, peeled and sliced
- 2 x Garlic Cloves, peeled and finely chopped
- 1 tsp Dried Oregano
- 2 tbsp Olive Oil
- Salt and Pepper
- 1/2 Lemon, cut into wedges
- 2 x Large Tomatoes, cut into wedges
- 2 x Skinless Boneless Cod Fillets (about 200g | 7 oz)
- 1 tbsp Fresh Parsley, to serve
*New potatoes work well
Essential equipment
- Large Non Stick Roasting Dish
Instructions
First thing’s first – preheat your oven to 190°C/Fan 180°C/374ºF.
Next, tip the potatoes (6-8 small, quartered), onion (1 x peeled and sliced), garlic (2 x cloves peeled and finely chopped), dried oregano (1 tsp) and olive oil (2 tbsp) into the roasting dish.
Season well with salt and pepper, then get your hands in there and mix it all up. So everything is nicely coated.

Pop your roasting dish into the oven, and bake for 15 minutes. When the timer beeps, take it out, mix it all up, and bake for a further 15 minutes.
When it beeps again, remove the dish from the oven, add in the lemon (1/2 cut into wedges) and tomato (2 x large, cut into wedges), give it a good mix, and bake for another 10 minutes.

Next, remove the dish from the oven and place the fish fillets on top. Season generously with salt, and bake for a final 10 minutes, or until the fish is cooked to your liking.

When it’s cooked – divide between two plates, sprinkle with some freshly chopped parsley and enjoy!

Loved this healthy fish and chips recipe? Pin it!


Healthy Fish and Chips - Printable Recipe
Teamed up with tomato and lemon wedges, this flavour packed healthy fish and chips recipe will instantly quash those Friday night takeaway cravings!
Ingredients
- 6-8 x Small Potatoes, quartered (about 400g | 14 oz) *
- 1 x Onion, peeled and sliced
- 2 x Garlic Cloves, peeled and finely chopped
- 1 tsp Dried Oregano
- 2 tbsp Olive Oil
- Salt and Pepper
- 1/2 Lemon, cut into wedges
- 2 x Large Tomatoes, cut into wedges
- 2 x Skinless Boneless Cod Fillets (about 200g | 7 oz)
- 1 tbsp Fresh Parsley, to serve
Essential equipment
- Large Non Stick Roasting Dish
Instructions
- Preheat the oven to 190°C/Fan 180°C/374ºF. Then put the potatoes, onion, garlic, oregano, olive oil and a generous helping of salt and pepper, into the roasting dish. Mix well.
- Bake for 30 minutes, removing half way to give everything a good mix. Then add the lemon and tomato wedges and bake for a further 10 mins.
- Next, place the fish over the top, and bake for a final 10 mins. Or until the fish is cooked how you like it.
- Divide between serving plates and enjoy!
Notes
*New potatoes work well
See the main post for a more detailed, step by step picture recipe.
Recommended Products
As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases at no extra cost to you.
Nutrition Information:
Yield: 2 Serving Size: 1Amount Per Serving: Calories: 411Total Fat: 15gSaturated Fat: 2.1gTrans Fat: 0gUnsaturated Fat: 11.9gCholesterol: 37mgSodium: 217mgCarbohydrates: 51gFiber: 8.1gSugar: 8.9gProtein: 22g
I want to see YOUR cooking!
Have you made this flavour packed healthy fish and chips recipe? I’d love to know if you have! Tag me in your pics on Facebook, Twitter and Instagram or email me at emma@kitchenmason.com.
Other healthy takeaway recipes
About Emma Mason
Emma is a professional blogger. Utilising over 20 years of cooking experience, she’s passionate about making your life easier, one recipe at a time! Drawing on her 12+ year background in recipe research and development, photography, copy writing and marketing, Emma has turned kitchenmason.com into a successful career. Known as ‘the organisation queen’ among friends, she is passionate about creating easy to follow recipes that anyone can follow and enjoy. She lives in Nottingham (UK) with her husband, daughter and 2 naughty cats. In her spare time she can be found reading a good book, training at the dojo preparing for her black belt grading, or dreaming up the next crazy colour combo for her hair!