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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: 10 min. Bake: 35 min.


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


  • Preheat oven to 425°. Peel and cut potatoes lengthwise into
  • 1/2-in.-thick slices; cut slices into 1/2-in.-thick sticks.
  • In a large bowl, toss potatoes with oil and pepper. Transfer to a
  • 15x10x1-in. baking pan coated with cooking spray. Bake, uncovered,
  • 25-30 minutes or until golden brown and crisp, stirring once.
  • Meanwhile, in a shallow bowl, mix flour and pepper. In another
  • shallow bowl, whisk egg with water. In a third bowl, toss cornflakes
  • with cheese and cayenne. Dip fish in flour mixture to coat both
  • sides; shake off excess. Dip in egg mixture, then in cornflake

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Fish and Fries (continued)

Directions (continued)

  • mixture, patting to help coating adhere.
  • Place on a baking sheet coated with cooking spray. Bake 10-12 minutes
  • or until fish just begins to flake easily with a fork. Serve with
  • potatoes and, if desired, tartar sauce. 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.