Baked Fish + Kale Chips


Baked Fish + Kale Chips-2

Baked Fish + Kale Chips

Fish and chips was my favourite favourite meal when I was growing up.

These days, with my low carb tendencies, I still eat plenty of fish. But the chips… not so much.

I’ve been thinking about ways to make vegetables more palatable for my children. Which prompted this idea to replace the chips in the classic fish & chips combo with kale.

While the boys weren’t convinced, my Irishman and I LOVED this dish.

Crisp, crunchy kale chips with melting soft fish and a tangy yoghurt mayonnaise dressing. #sogood

Love how the almond meal makes the kale chips more substantial and creates a crust for the fish.

And I should mention that dressing – it’s just equal parts yoghurt and mayo but is even better than either one of those sauces alone.

Definitely one to add to your toolbox of go-to sauces.

enough for: 2
takes: 20 minutes
net carbs: 17g / serve

1 large bunch kale (300g / 10oz)
2 fish fillets
3-4 tablespoons almond meal
3 tablespoons mayonnaise
3 tablespoons yoghurt

1. Turn your oven to 200C (400F). Tear kale into bite sized pieces, discarding the stems if they are thicker than 1/2cm (1/4in). Spread kale over a large flat baking sheet / tray. Drizzle over a little olive oil and toss to coat.

2. Place the fish on top of the kale. Sprinkle over the almond meal, making sure you make a nice crust on the top of the fish. Season with salt and bake for 10 minutes.

3. While the fish is cooking, combine mayo and yoghurt in a small bowl. Season with salt as needed.

4. When the 10 minutes is up, check the fish and kale. If the fish is cooked through, remove it from the oven. If not, keep cooking for a few more minutes.

5. When the fish is cooked and the kale is crispy in some places, divide fish and kale between two plates. Drizzle over sauce and enjoy asap.

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WINE MATCH: A crisp dry Riesling or Sauvignon Blanc.

Variations & Substitutions

short on time – just slice the kale into ribbons with a knife.

nut-free – skip the almond meal or replace with fine bread crumbs or finely grated parmesan.

vegetarian – replace fish with cooked chickpeas, beans or lentils. Or serve kale chips with fried eggs. You might like to add some roast almonds for extra protein and substance.

dairy-free – replace yoghurt with extra mayo or use coconut, cashew or almond yoghurt.

more substantial (carb lovers) – potato chips! OR other roast root veg.

more substantial (low carb) – more mayo, smashed avocado, or roast nuts.

Low FODMAP – stick to the lower amount of almond meal.

different vegetables – collard greens would work instead of the kale. Zucchini chips may be another option but you would need to cook the sliced zucchini for longer before adding the fish. I think spinach or chard leaves would crisp up too quickly – but I might be wrong. Keen to try cabbage leaves one day.

different protein – sausages, cooked chickpeas, halloumi, feta, chicken breast or thigh fillets (will take longer to cook).

Waste Avoidance Strategy

kale – will keep in the fridge in a plastic bag uncooked for 1-2 weeks. Once cooked it will keep for a month or so in the fridge. Can be frozen both cooked or raw.

fish fillets – freeze.

almond meal
– keep it in the pantry.

mayonnaise – unopened in pantry or once opened will keep for months in the fridge.

yoghurt – usually has a shelf life of a month or so. Otherwise, have it for another meal like breakfast! Don’t freeze.

Prepare Ahead

Not really because the kale chips will go soggy. Leftovers will keep in the fridge for about a week but aren’t as nice as when freshly cooked.

Baked Fish + Kale Chips

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{ 4 comments… read them below or add one }

Jane March 15, 2020

An effect of the Corona virus in Southern Tasmania is a greater availability of fresh fish. We got a couple of pieces of gummy shark from a local fisherman that were just the thing for this recipe.
Another success story! Kale is not a favourite in this family so I did mixed roasted vegetables and steamed greens. Loved the yogurt mayo dressing – you are right Jules those two ingredients have a synergy of their own. My only issue was that the fish was well cooked but the almond mix did not brown off like yours has in the picture. Still tasted great!


jules March 17, 2020

Enjoy the dish Jane!

The fish I used in the picture was quite chunky so needed the full cooking time – which allowed the almond meal to brown.

Next time you could brown the finished dish under the grill for a minute or so to get that colour without overcooking your beautiful fish.

Is there anything else you’re noticing in greater abundance?


Jane March 20, 2020

Wondered about browning!

Crayfish is the other clear abundance but still very expensive! Trying to buy very locally to support our small country businesses


jules March 20, 2020

Ooh sounds like a good excuse to splurge on crayfish Jane 🙂

Lucky you!


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