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Oven Fish 'n' Chips Recipe

Photo by: Taste of Home

Crunchy fillets with a kick of cayenne and crispy potatoes are a quick and tasty light meal for two, suggests Janice Mitchell in Aurora, Colorado.

This recipe is:

Healthy

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2 Servings
Prep: 20 min. Bake: 25 min.

Ingredients

1 tablespoon Crisco® Pure Olive Oil
1/4 teaspoon pepper, divided
2 medium potatoes, peeled
3 tablespoons all-purpose flour
1 egg
1 tablespoon water
1/3 cup crushed cornflakes
1-1/2 teaspoons grated Parmesan cheese
Dash cayenne pepper
1/2 pound haddock fillets
Tartar sauce, optional

Directions

In a large bowl, combine oil and 1/8 teaspoon pepper. Cut potatoes lengthwise into 1/2-in. strips. Add to oil mixture and toss to coat. Place on a baking sheet coated with cooking spray. Bake at 425° for 25-30 minutes or until golden brown and crisp.
Meanwhile, in a shallow bowl, combine flour and remaining pepper. In another shallow bowl, beat egg and water. In a third bowl, combine the cornflakes, Parmesan cheese and cayenne. Dredge fillets in flour, then dip in egg mixture and coat with crumbs.
Place on a baking sheet coated with cooking spray. Bake at 425° for 10-15 minutes or until fish flakes easily with a fork. Serve with chips and tartar sauce if desired. Yield: 2 servings.

Nutrition Facts: 1 serving (calculated without tartar sauce) equals 358 calories, 10 g fat (2 g saturated fat), 131 mg cholesterol, 204 mg sodium, 39 g carbohydrate, 2 g fiber, 28 g protein. Diabetic Exchanges: 3 very lean meat, 2-1/2 starch, 2 fat.

Oven Fish 'n' Chips published in Cooking for 2 Spring 2006, p16

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Ingredients