Author / Samantha Flaherty
Prep: 15 min/ Bake: 45 min
May the road rise up to meet you, and may the wind be at your back! That’s right, today is St. Patrick’s Day; a day where everyone can put aside their differences, slap on some green, and toast to the finer things in life. While Guinness and Jameson may be at the top of everyone’s list as St. Patty’s staples, we can’t forget about the cuisine! Bangers and Mash and Shepherds Pie usually come to mind first, but those aren’t necessarily the most conducive if you’re trying to follow a nutrition plan. No worries though, we’ve got you covered with a twist on another common dish sure to be filling the pubs today: fish and chips! We’ve got the craic on how to take this old favorite and dress it up a bit to make it more friendly to your gains, without having to sacrifice flavor (or your macro count for the day). Sláinte!
2 pounds russet potatoes, washed
Salt and pepper
Olive oil cooking spray
2 pounds orange roughy or any other firm white fish such as cod or haddock
1 ¼ cup gluten free flour, I actually used gluten free Kodiak Cake pancake mix because it was in the pantry
3 egg whites
⅓ cup dijon mustard
2 cups of gluten free panko or crushed up rice cereal
1 TBS minced garlic
Salt and pepper
Tacticalories Fire Salt
- Preheat oven to 500 degrees
- Line 2 baking sheets with aluminum foil for easy clean up and spray with cooking spray. One for the potatoes, and one for the fish.
- Wash and slice the russet potatoes, spray with cooking spray, and salt and pepper to taste. Once the oven is heated, bake for 25-35 minutes depending on your desired crispiness
- While the potatoes are baking, start on the fish.
- In a saute pan, toast the bread crumbs and garlic for about 5 minutes over medium heat and then move to a bowl.
- Cut the fish into 2-4 ounce portions depending on the size pieces you like. Out of the 2 pounds of orange roughy, I had 12 pieces that were generally the same size.
- Whisk together the egg whites and dijon mustard in a second bowl
- In a third bowl put the gluten free flour or pancake mix
- It is now time to assemble!
- Lightly coat the fish in the GF flour, then into the wet mixture of egg white and dijon, and finally coat it in the toasted panko and garlic mixture. Place on the prepared baking sheet.
- Once all the fish is prepped, drop the oven temperature to 425 and bake for 15 minutes.
- Sprinkle with parsley, salt to taste, and a squeeze of lemon is delicious!
Approximate Macros for fish based on 12 servings:
Let us know how this recipe goes! Load your final product to Instagram and be sure to tag @powerathletehq and #powerathletenutrition #serves1 #powerathletenutritioncoaching
If you are someone who is ready to make the change happen, take back your health, and truly start unlocking your potential, hit us up and we will help guide you to success.
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Tagged: fish / Fish and Chips / Holiday / Nutrition Coaching / power athlete nutrition / protein / recipe / Serves 1 / St. Patrick's Day
Samantha has been an athlete since childhood, focusing on gymnastics, track and field, and cross-country. Samantha found CrossFit, and eventually CrossFit Football as a means to continue personal performance and fill a competitive void. These all led her to Power Athlete, the methodology course, and eventually to earning her Block One. She currently works in the greater Raleigh, North Carolina area as a Power Athlete Nutrition Coach and as a Personal Trainer applying the Power Athlete principles with all of her clients.
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i like it. pandemic has really left us couch potatoes, but now, we are all turning into coach carrots. lo l