Fish and Chips with Sauteéd Spinach Recipe

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Healthy Meal Prep Time-saving plans to prep and portion your weekly mealsA light almond-flour batter gives cod a crispy coating, and homemade fries are roasted with garlic and seasonings.

  • Yield: 4 Servings
  • Preparation Time: 15 Minutes
  • Cooking Time: 30 Minutes


  • 2 russet potatoes, cut into fries, about 11⁄3 lb (600 g) in total
  • 3 tbsp olive oil
  • 5 garlic cloves, minced
  • ½ tsp salt
  • ½ tsp freshly ground black pepper
  • ½ cup arrowroot flour
  • 4 pieces cod or other firm-fleshed white fish, about 5 oz (150 g) each
  • ½ cup unflavored soda water
  • ½ cup almond flour
  • 2 tbsp coconut oil
  • 10 oz (280 g) baby spinach
  • Lemon wedges, to serve
  • ½ cup Ketchup, to serve
How to Make It
  1. Preheat the oven to 450°F (230°C) and line a baking sheet with parchment paper or foil. In a large bowl, toss the potatoes with 2 tbsp olive oil, 3 minced garlic cloves, ¼ tsp salt, and ¼ tsp pepper until well coated. Spread on the prepared baking sheet and bake for 25 to 30 minutes.
  2. Place the arrowroot flour in a shallow bowl. Coat the fish in the arrowroot flour, covering each piece on all sides.
  3. Make the batter by whisking together the soda water, almond flour, and remaining ¼ tsp salt and ¼ tsp pepper.
  4. In a large non-stick pan, melt coconut oil over medium-high heat. Dip the flour-coated fish in the batter, fully coating each piece, then place in the hot pan and cook for 3 to 4 minutes on each side, or until flaky. Transfer cooked fish directly to meal prep containers.
  5. In the same pan, heat remaining 1 tbsp olive oil over medium heat. Add remaining 2 minced garlic cloves and cook for 30 seconds, until fragrant. Add the spinach and cook until wilted.
  6. To assemble the meals, divide the fries and spinach among the 4 containers with the fish and add a wedge of lemon to each. Serve each meal with 2 tbsp ketchup.
Nutrition Facts
Serving Size 1
Nutritional Value Per Serving
498 kcal
Calories from Fat:
270 kcal
% Daily Value*
Total Fat
30 g
Trans Fat
0.0 g
30 g
Dietary Fiber
8 g
2 g
27 g
* Above mentioned %DVs (Percent Daily Values) are based on 2,000 calorie food intake.

DVs (Daily values) may be vary depending upon individuals daily calorie needs. Above nutritional values are estimates and should only be used as a guide for approximation. They are not recommendations. Calculations are based on average weight of 194 lbs. and ages of 19 to 50 years.

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