Skinny Fish & Chips

Here's the Dish

If you love fish and chips, this recipe is the best of both worlds! The even better news is that this recipe puts a healthy spin on this classic dish by using kettle chips, which are baked instead of fried. These fish sticks are so good, that with one bite they instantly bring you back to a place of comfort. They are crispy and flavorful on the outside and moist and tender on the inside.  This version of fish & chips is sure to please even the pickiest of eaters!


The estimated total time to make this recipe is 15-20 minutes.


Preheat oven to 450 degrees. Set a wire cooling rack on a baking sheet and coat with cooking spray, (the cooling rack allows both sides to get crispy.)


Place breadcrumbs, chips, lemon pepper, garlic powder, and paprika in a food processor or blender and process until finely ground, (or place everything in a large ziplock bag and crush with a rolling pin until finely ground). Transfer to a shallow dish.


Place egg whites in a separate shallow dish and whisk. Dip each fish strip in the egg whites, and then coat all sides of the fish with the breadcrumb mixture. Place on the prepared baking rack. Spray fish sticks lightly with cooking spray, and place in the oven.


Bake until the fish is cooked through and the breading is golden brown and crisp, about 10-15 minutes.



12 oz Skinless boneless tilapia fillets,cut into 9 even strips
1/2 cupNatural kettle cooked reduced fat potato chips, (or an additional 1/2 cup panko dry breadcrumbs)
1/2 cupPanko bread crumbs
1/2 tspLemon pepper 1
1/4 tspGarlic powder
1/4 tspPaprika
2 largeEgg whites, beaten

1 I used Perfect Pinch brand, which has salt added, so I didn’t add salt. If you are using a seasoning without salt, add 1/4 tsp salt.

Katie's Tip!

This is a great way to introduce even the pickiest eaters to fish! Tilapia is a very mild fish, and with this delicious crispy coating, they are sure to please!

Nutrition Breakdown

3 Servings (3 strips per serving)
197 Calories per Serving
4 g Fat
13 g Carbohydrate
1 g Fiber
0 g Sugar
27 g Protein
5 WWP+*

*Weight Watchers Points per serving


Lori said:

I always this fish in the stores. I’ll have to get some and try this. I heard that if you use cayenne pepper in foods, it helps speed up your metabolism….??? Thinking I could switch out the paprika with CP if so.

July 11th, 2012 — 11:07am  |  Reply

Dotty Newkirk said:

Fixed it last night and it was dee-lish-us!

July 12th, 2012 — 11:01am  |  Reply

Aninas Recipes said:

Hi, great recipe for such a popular dish! Great flavours and looks divine!

July 13th, 2012 — 5:07am  |  Reply

K said:

This looks great, but you do know that fish and chips = fish and french fries right? lol if you were meaning to make the British dish.

But I will try this, never thought of eating fish and crips together! Would be nice in a bread roll too!

July 13th, 2012 — 7:02am  |  Reply

Jesi said:

I have actually see Fish & Chips served with both. Sometimes it comes with French Fries and sometimes I have seen it with Hot Chips.
You can make Fish & Chips pretty much anyway you want, great combo!

July 13th, 2012 — 1:27pm  | 

Naomi said:

What can I use instead of tilapia fillets? I’m in Australia :)

July 16th, 2012 — 4:01am  |  Reply

Dashing Dish said:

Any white fish!

July 16th, 2012 — 6:20am  | 

Donna said:

We were in Massachusetts a few weeks ago, after being back home in Texas we started missing the fish and chips in MA. Thank you so much for the healthy version! I made it for dinner tonight and it brought back memories of our trip. yummy!

July 18th, 2012 — 6:33pm  |  Reply

Cindy said:

Cooked this fish tonight for supper. YUM! I’m not a huge fan of fish, but this is delicious! It was also a hit with my husband (he loves fish, but is picky about how it is fixed) and my parents. Thanks for the great recipe!

July 19th, 2012 — 5:48pm  |  Reply

Mary Beth said:

I made this for supper last night and it was super yummy! Thanks for providing a recipe for a healthy version of “fish sticks” for my daughter – She loved them!

July 30th, 2012 — 12:43pm  |  Reply

Daniella said:

I do this with quinoa flakes and parmesan cheese to make it Gluten Free :-)

August 23rd, 2012 — 5:31pm  |  Reply

Donna Wanamaker said:

I had a lot of trouble coating the fish. I think next time i’ll dredge it in flour to help the egg white stick or possibly even just use a regular egg. In the end though, the fish came out great, just a lot of the coating was missing.

September 3rd, 2012 — 7:44pm  |  Reply

Nicole said:

Just made this! It’s soooo good! I love it and the teenager I nanny loves it as well! :) A keeper

December 12th, 2012 — 7:39pm  |  Reply

Sarah said:

Tasty! Any tips on getting the coating to stick to the fish? I did the recipe exactly but I lost a lot of the coating. Are egg whites from a carton ok? Thanks:)

May 24th, 2013 — 1:18am  |  Reply

Dashing Dish said:

i find egg whites from a carton never work for ‘sticking’ things such as coating :)

May 24th, 2013 — 8:57am  | 

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