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Oven-Fried Fish & Chips

Source: © EatingWell Magazine
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Active Time:  25 Minutes
Total Time:  45 Minutes
  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.
RECIPE 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

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 (mbayaq.org/cr/seafoodwatch.asp).
Oven-Fried Fish & Chips Recipe at Cooking.com
DIRECTIONS
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.


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.


Recipe reprinted by permission of © EatingWell Magazine. All rights reserved.
Date Added: 03/01/2009
Part of These Recipe Collections Find Similar Recipes »
 Fast Fish Fries
Nutrition Facts per Serving
Yield:   4 servings
Calories: 325
Fat. Total: 5g
Fiber: 3g
Carbohydrates, Total: 45g
Sodium: 331mg
% Cal. from Fat: 14%
Cholesterol: 43mg
Protein: 24g
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