Fish and “Chips” with Minted Pea Sauce
This lighter take on fish and chips delivers everything you want from the classic. Flaky cod gets a crisp golden coating while homemade air-fried frites stay crunchy on the outside and tender in the center. The minted pea sauce adds freshness and a pop of color that balances the richness of the fish and fries. It’s comforting, crisp, and surprisingly fresh all at once.
Servings: Four
INGREDIENTS
1 1/2 pounds cod fillets, cut into 1-inch wide strips
1/3 cup potato starch, divided
2 large eggs, beaten
1 1/4 cups gluten-free panko breadcrumbs
Avocado oil spray
4 large russet potatoes
Minted Pea Sauce
1 cup frozen peas, thawed
1/4 cup fresh mint leaves, loosely packed
1 small garlic clove
2 tablespoons lemon juice
1 tablespoon lime juice
2 tablespoons olive oil
2 tablespoons water, plus more as needed
PREPARATION
Prep frites: Peel and cut potatoes into 1/4-inch fries. Bring a large pot of well-salted water to a boil. Add fries and cook 3 minutes. Drain and return to the pot, shaking gently to rough up the edges. Spread on a parchment-lined baking sheet and freeze completely. (This can be done up to 1 month ahead.)
Preheat oven and prep cod: Preheat oven to 425°F (220°C). Pat cod dry with paper towels. Set up 3 shallow bowls, one with 1/4 cup potato starch, one with beaten eggs, and one with panko breadcrumbs. Season fish generously with salt and pepper. Dredge cod in potato starch, dip in egg, then coat in panko.
Bake cod: Place cod on baking sheet or wire rack set over a baking sheet. Spray generously with avocado oil. Bake 12 to 15 minutes until golden and cooked through. Fish should reach 145°F (63°C). Broil for the final 1 to 2 minutes if desired for additional color.
Cook frites: Toss frozen fries with remaining potato starch and spray generously with avocado oil. Air fry at 425°F (218°C) for 10 minutes. Shake basket, spray with additional avocado oil, and air fry 2 to 3 minutes more until crisp and golden. Season generously with salt.
Make minted pea sauce: Blend peas, mint, garlic, lemon juice, lime juice, olive oil, and water until smooth. Season with salt and pepper.
Serve: Spoon minted pea sauce onto plates. Top with crispy cod and hot frites. Serve immediately.
Notes:
Reheating pre-cooked potatoes like this helps form resistant starch, which is gentler on blood sugar and better for your gut.
A little lime juice helps keep the minted pea sauce brighter and more vibrant green.
