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Fish and Fries

 Fish and Fries
Enjoy moist, flavorful fish with a coating that's as crunchy and golden as the deep-fried variety. Plus you can easily bake up crisp, irresistible "fries" to serve alongside.
4 ServingsPrep: 20 min. Bake: 25 min.


  • 2 tablespoons olive oil
  • 1/4 teaspoon pepper
  • 4 medium baking potatoes (1 pound), peeled
  • FISH:
  • 1/3 cup all-purpose flour
  • 1/4 teaspoon pepper
  • 1 egg, lightly beaten
  • 2 tablespoons water
  • 2/3 cup crushed cornflakes
  • 1 tablespoon grated Parmesan cheese
  • 1/8 teaspoon cayenne pepper
  • 1 pound haddock fillets
  • Tartar sauce, optional


  • In a large bowl, combine oil and pepper. Cut potatoes lengthwise into
  • 1/2-in. strips. Add to oil mixture; toss to coat.
  • Place on a 15-in. x 10-in. x 1-in. baking pan coated with cooking
  • spray. Bake, uncovered, at 425° for 25-30 minutes or until
  • golden brown and crisp.
  • Meanwhile, in a shallow bowl, combine flour and pepper. In a second
  • shallow bowl, beat egg and water. In a third bowl, combine the
  • cornflakes, cheese and cayenne. Dredge fish in flour, then dip in
  • egg mixture and coat with crumb mixture.
  • Place on a baking sheet coated with cooking spray. Bake at 425°

2 of 2

Fish and Fries (continued)

Directions (continued)

  • for 10-15 minutes or until fish flakes easily with a fork. Serve
  • with chips and tartar sauce if desired. Yield: 4 servings.
Nutritional Facts: 1 serving equals 376 calories, 9 g fat (2 g saturated fat), 120 mg cholesterol, 228 mg sodium, 44 g carbohydrate, 2 g fiber, 28 g protein. Diabetic Exchanges: 3 starch, 3 lean meat, 1-1/2 fat.
Wine: Light-Bodied White Wine: Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.