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Oven Fish and Chips

WebMD Recipe from EatingWell.com

Oven Fish and Chips

Fish and chips are traditionally sold wrapped in paper to soak up all the grease—not a good sign. To cut the calories in half and reduce the fat, we coat the delicate fish in a crispy cornflake crust and then bake it along with sliced potatoes. Serve with: Coleslaw and malt vinegar or lemon wedges.

This Recipe Is:
Ingredients
Prep: 25 minutes | Total Time: 45 minutes
  • 1 1/2   pounds
    russet potatoes, scrubbed and cut into 1/4-inch-thick wedges
  • 4   teaspoons
    canola oil
  • 1 1/2   teaspoons
    Cajun or Creole seasoning,, divided
  • 2   cups
    cornflakes
  • 1/4   cup
    all-purpose flour
  • 1/4   teaspoon
    salt
  • 2   large
    egg whites, beaten
  • 1   pound
    Pacific cod, or haddock,, cut into 4 portions
  •  
    canola or olive oil cooking spray
Instructions
  1. Position racks in upper and lower third of oven; preheat to 425°F. Coat a large baking sheet with cooking spray. Set a wire rack on another large baking sheet; coat with cooking spray.
  2. Place potatoes in a colander. Thoroughly rinse with cold water, then pat dry completely with paper towels. Toss the potatoes, oil and 3/4 teaspoon Cajun (or Creole) seasoning in a large bowl. Spread on the baking sheet without the rack. Bake on the lower oven rack, turning every 10 minutes, until tender and golden, 30 to 35 minutes.
  3. Meanwhile, coarsely grind cornflakes in a food processor or blender or crush in a sealable plastic bag. Transfer to a shallow dish. Place flour, the remaining 3/4 teaspoon Cajun (or Creole) seasoning and salt in another shallow dish and egg whites in a third shallow dish. Dredge fish in the flour mixture, dip it in egg white and then coat all sides with the ground cornflakes. Place on the prepared wire rack. Coat both sides of the breaded fish with cooking spray.
  4. Bake the fish on the upper oven rack until opaque in the center and the breading is golden brown and crisp, about 20 minutes.

 

Nutritional Information

Makes: 4 servings
  • Calories325
  • Fat5 g
    • Saturated fat0 g
  • Cholesterol43 mg
  • Carbohydrates45 g
    • Dietary fiber3 g
  • Protein24 g
  • Sodium331 mg
* Nutritional Guidelines based on the USDA's MyPlate Standards.

Reviewed July 16, 2012

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