Miss Mary · Recipes

St. Patrick’s Week Celebrating Irish Food – Skinny Fish and Chips

2016 St. PatrickGrowing up Irish and attending Catholic School, St. Patrick, the Apostle of Ireland, was a Saint not a parade.  We heard the stories at every grade level with the St. Columba Catholic School Sisters of Mercy using those old time flip films and an LP to narrate the film.  (You youngins have no concept of this.)  Can you imagine now, using the cinematography of Ireland, back-in-the-day, and his story of capture, slavery, escape, his story of what God had laid on his heart to do, and the complexities of moving Ireland to Catholicism, what a move that could be?  Who could play this man?

2016 Chicago river
Chicago River turned green for the St. Patrick’s Day Parade

Fast forward to 2016, it’s a grand ‘ole time for the dear saint’s feast day.  Everyone dons their Irish on March 17th!  If you’re a Chicagoan you look forward to the Chicago River turnin green.  Tis a sight t’be seen.  The parades with all the wannabe elected are walking the streets.  Tis a celebration of Irish heritage, for sure.

Along with the merriment are feasts of foods that we don’t normally cook often.  When researching for this week, I ran across a host of great sites that mixed Irish American themes with genuine Irish themes.  Corned beef is not a staple in Ireland but we’ve turned it into a tradition her in the United States.

Being that it’s Friday, Fish and Chips is in store for the start of St. Patrick’s Week.  There’s a fun little sight that I found, Kevin Lynch’s Closet Cooking, where he did an entire post on so many opportunities for Irish American food.  His Fish and Chips inspired me to consider making it, but I’m not a fan of fried beer battered fish.

Skinny Taste is one of my favorite sites for healthy eating.  She happened to have a Healthy Baked Cod Sticks recipe that sounded fantastic.  It was off to pick up fresh Cod and Gia Russa Panko bread crumbs at Caputo’s.  The Cod, made this way, was really good.  My husband is not fond of fish but he had two helpings.  BTW, this make a lot from a pound of Cod.


2016 SP fish fry 5Printed version2016 Fish and Chips for Two

Fish and Chips for Two


  • 2 large red potatoes, cleaned, cut into French fries
  • Cooking spray
  • Pepper

2016 SP fish fryFish

  • Pam Cooking Spray
  • 1 pound Alaskan skinless Cod fillet, about 1-inch thick
  • 3 extra large egg whites
  • 1 tablespoon Maille Dijon Originale mustard
  • 1/2 lemon, squeezed
  • 1/8 teaspoon paprika
  • 1/8 teaspoon black pepper


  • 1 cup plain Gia Russa Panko crumbs
  • 1 1/2 teaspoons Old Bay seasoning
  • 1/2 teaspoon paprika

Preheat the oven to 350°. Prepare 2 – ¼ sheet pans with Pam cooking spray.

Place the cut up potatoes on one of the sheet pans.  Spread them out.  Spray them with Pam.  Add pepper to taste.  Pop them in the oven and roast for 18 minutes.

In the meantime, using a whisk, combine egg whites, Maille Dijon mustard, lemon juice, paprika, salt and pepper in a glass pie plate.  With egg whites and Dijon mustard it takes time to totally incorporate it.  You need to make sure you get it all worked in.

In a second glass pie plate, combine the Panko crumbs with Old Bay seasoning, and remaining paprika.

2016 SP fish fry32016 SP fish fry4Rinse your fish, pat it dry with paper towels and dip the fish into the egg mixture, then into crumbs and place on the prepared baking sheet. Spray the top of the fish with cooking spray and bake until the crumbs are golden and the fish is cooked through, about 20 minutes, or until the crumbs are golden and the fish is cooked through.

With a ¼ sheet pan you can bake them both at the same time.

BTW, you’ll have a lot of fish left over.

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