Grand Rapids (WZZM) - This time of year, everyone is a little bit Irish and that usually comes with a little bit of indulgence. But it doesn't have to throw your diet off track.
To show you a healthier way to do a fish fry is Chef Dave Ogren from Barfly Ventures.
Shane Philipsen also joined us to talk a little bit about the big Irish on Ionia celebration on St. Patrick's Day.
Click on the video to watch the segment. To learn more about Irish on Ionia, click here. The recipes are below.
Baked 'Fish and Chips'
This recipe make 2 portions
Ingredients for the fish:
- 12oz Cod
- 1/4 cup Guinness Beer
- 1/8 cup E.V.O.O
- 3 shakes Tabasco Sauce
- 1tbs Chopped Parsley
- 1cup Salt and Pepper Kettle Chips (finely ground in a food processor)
Method:
Cut the fish into 1-2 ounce chunks and place the pieces into a container with the Guinness Beer, Extra Virgin Olive Oil, Tabasco Sauce and Chopped Parsley. Let the fish marinate for 2 hours, 4 hours for a stronger beer flavor. While the fish is marinating prepare the rest of your ingredients. Start by preparing your Kettle Chips in the Food Processor. Then move on the potato 'chips' in the next recipe.
Ingredients for the chips:
- 1 Russet Potato
- 1 Clove Garlic
- E.V.O.O
- 1 Small Sprig Rosemary
- 1 Small Sprig Thyme
- Salt and Pepper
- Cayenne pepper
Method:
First, roughly chop the cleaned garlic, rosemary and thyme together and place these ingredients in a bowl. Next rinse the potato under cold running water and slice into ¼ inch medallions, do not cut lengthwise but on a bias. Make sure all of the medallions are the same thickness so they will cook in the same amount of time. Place the potatoes into the bowl. Pour enough E.V.O.O over the potatoes and herbs to coat them. Season the potatoes kosher salt and freshly cracked black pepper and a pinch of Cayenne Pepper for added spice.
Ingredients for the vinaigrette:
- 1/8 cup Fresh Squeezed Lemon Juice
- 1/8 cupE.V.O.O
- 1tbs Dry Oragano
- Salt and Pepper
Method:
Whisk ingredients together vigorously . Use any greens you would like. A nice "spring mix" is packed with flavor and nutrients, as is baby spinach, even try this vinaigrette on very finely sliced raw kale.
Ingredients for the tartar sauce:
- 1/4 cup 0% Fat Greek Yogurt
- 1/8 cup Real Mayonnaise
- 1tsp Capers
- 3tsp Dill Pickle
- 1tsp Dijion Mustard
- 1tsp Parsley
- 1/2 tsp fresh garlic
- 1tbsp Lemon Juice
- 4 shakes Tabasco Sauce
- salt and pepper
Method:
Finely chop the capers, pickle, parsley and garlic. In a bowl mix the chopped ingredients with the yogurt, mayonnaise, lemon juice and Tabasco, season to taste.
To assemble the dish:
Pour the Kettle Chip Crumbs on a plate or dish and then place the pieces of fish into the crumbs. Do not pour excess liquid into crumbs but you want the fish to be moist, this will help the crumbs stick to the fish. Press the crumbs firmly into the fish creating a crust, completely surrounding the fish.
Place a sheet pan coated in E.V.O.O in a 400 degree oven for 5 minutes. Pull the sheet pan out of the oven and dump the potatoes on it in a single layer. Next place the pieces of fish on the other side of the sheet pan making sure there is oil under each piece. Bake at 400 degrees for 12 minutes, rotate the pan and cook for another 5 to ten minutes. The crust will be golden brown and the potatoes will be crispy. Lightly dress the salad and place the tartar sauce on the plate.