Baked Fish and Chips

This recipe favors good health by baking the fish and potatoes rather than frying them—but the millet coating adds the familiar crunch of fried fish.

Serves: 4Hands-on: 10 minutesTotal: 1 hour 30 minutesDifficulty: Easy

Serves: 4


  • 1⁄4 cup millet
  • 1⁄4 cup panko breadcrumbs
  • 2 Tbsp. coarse cornmeal
  • 1 1⁄2 tsp. sea salt, divided
  • 1⁄8 tsp. ground red pepper
  • 4 red potatoes, cut into 1-inch wedges
  • 1 Tbsp. extra-virgin olive oil
  • 1⁄2 cup milk
  • 2 Tbsp. sour cream
  • 4 tilapia fillets (6 oz. each)
  • Lemon wedges, for serving


  • In a medium bowl, cover millet with boiling water and soak 30 minutes.
  • Preheat oven to 400°F. Line 2 baking sheets with parchment paper.
  • Drain millet completely and spread on baking sheet. Add breadcrumbs to second baking sheet. Roast millet and breadcrumbs 10 minutes, tossing halfway through.
  • Transfer millet and breadcrumbs to a medium shallow dish; toss with cornmeal, 1⁄2 teaspoon salt, and red pepper.
  • Toss potatoes in oil and 1 teaspoon salt. Reline a baking sheet with parchment paper and scatter it with potatoes. Roast in oven 30 minutes or until brown and crisp.
  • In a separate shallow dish, whisk together milk and sour cream. Reline the second baking sheet and coat with cooking spray. Working with 1 piece at a time, dip tilapia in milk mixture and then carefully coat both sides in millet mixture. Transfer to baking sheet.
  • Bake 15 minutes or until fish is cooked through. Serve with the potatoes and lemon wedges.