Make Your Friday Night Fish Fry Healthier

By spoonerhealth | January 1, 2021

ou don’t have to sacrifice flavor to make this Wisconsin staple fit into your “living well” plan. Most plates of fried fish (with fries and coleslaw included) amount to over 1,000 calories. Add on your evening drinks or cocktails and the healthy work you may have put in Monday through Friday are diminished. Here is a recipe to make your Friday night fish fry healthier:

Whisk together 2-3 eggs and coat fish fillets in egg mixture and panko or cornmeal crumbs.

Bake the fish at 350°F for 12-15 minutes in a skillet.

For the fries, substitute sweet potatoes, carrot sticks or zucchini.

  • Cut into sticks on a baking sheet and lightly coat with olive oil and your favorite spices
  • Bake at 450°F for 30-35 minutes, flipping halfway through the process to bake evenly on both sides of the “fries”

Replace coleslaw with this equally delicious broccoli slaw:

  • Mix one bag of shredded broccoli slaw with ¼ cup of low fat or nonfat Greek yogurt, ¼ cup of reduced fat mayonnaise
  • 3 tablespoons of cider vinegar, 2 teaspoons of sugar and ½ teaspoon of salt
  • Add water chestnuts, bacon, onions and extra broccoli to taste
  • Chill for up to two days
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