Fish fry and oven-roasted sweet potato fries

Save money and add a nutrient dense dinner to your week’s repertoire. I serve this with homemade Cole Slaw.




  1. Preheat oven to 450°F. Line a large rimmed baking sheet with parchment paper. Set aside.
  2. In a large bowl: toss sweet potatoes with oil. Sprinkle with chili powder, toss well, tip into prepared pan. Arrange in one layer. Place in oven and roast for 15 minutes, remove from oven and flip each fry. Return to oven and cook for an additional 10-15 minutes depending on the size.
  3.  In a medium bowl: beat together eggs and milk. Set aside.
  4.  In shallow bowl or ceramic pie plate, whisk together flour, pepper and salt, set aside.
  5. When the fries are halfway cooked, start the fish fry.
  6. Heat a large skillet over medium high heat, I like using a cast iron frying pan. Dip cod into the flour and dredge, dip into egg mixture to coat and then back into the flour and into the pan. (if you are over-dredging you may run out of flour, if that happens just add more flour)
  7. Continue with the next pieces. Cook on both sides. Should take about 5-7 minutes depending on how thick the fish is. Place in a heat resistant pan and place in the oven. Cook the remaining fish.
  8. Serve with the sweet potato fries and Cole slaw.


Each serving is equal to 2 pieces of cod, and ¼ of the cooked sweet potato fries.


Calories 581
Protein 41.2 g
Carbohydrates 34.5 g
Fat 29.1 g
Fibre 6.9 g
Sodium 472 mg