Oven-Fried Fish & Chips

  • Active Time 25m
  • Total Time 45m

4 servings

Fish and chips are traditionally sold wrapped in paper to soak up all the grease—not a good sign. Here, we coat the delicate fish in a crispy cornflake crust and then bake it along with potato wedges to cut the calories in half and reduce the fat. Cajun spices add a hint of heat to the mix. Serve with malt vinegar or fresh-cut lemon wedges.

ingredients

  • Canola or olive oil cooking spray
  • 1 1/2 pounds russet potatoes, scrubbed and cut into 1/4 inch-thick fries
  • 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 (see Ingredient Note) or haddock, cut into 4 portions

directions

Position racks in upper and lower third of oven; preheat to 425 degrees F. Coat a large baking sheet with cooking spray. Set a wire rack on another large baking sheet; coat with cooking spray.

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.

Meanwhile, place cornflakes in a food processor or blender and pulse until coarsely ground. Transfer to a shallow dish. Place flour and 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.

Bake the fish on the upper oven rack until opaque in the center and the breading is golden brown and crisp, about 20 minutes.

Ingredient Note: Overfishing and trawling have drastically reduced the number of cod in the Atlantic Ocean and destroyed its sea floor. A better choice is Pacific cod (a.k.a. Alaska cod); it is more sustainably fished and has a larger, more stable population, according to Monterey Bay Aquarium Seafood Watch (http://www.seafoodwatch.org/cr/seafoodwatch.aspx).

Recipe reprinted by permission of Publisher. All rights reserved.

RecID 11061

nutrition information per serving

325 calories; 5g total fat; 0g total saturated fat; 43mg cholesterol; 331mg sodium; 45g carbohydrates; 3g fiber; 24g protein

These nutrition facts are calculated according to the ingredients listed in this recipe. Any substitutions will change these facts. Although we strive for accuracy, please note that food manufacturers occasionally change their food formulas, which could affect the calculations as shown.

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