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Oven Fish 'n' Chips

 Oven Fish 'n' Chips
Enjoy moist, flavorful fish with a coating that's as crunchy and golden as the deep-fried crisp, irresistible "fries"! Janice Mitchell of Aurora, Colorado suggests this easy recipe.
4 ServingsPrep: 40 min. Bake: 10 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
  • 1/4 cup egg substitute
  • 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 that has been coated with cooking spray.
  • Bake, uncovered, at 425° for 25-30 minutes or until golden brown
  • and crisp.
  • Meanwhile, combine flour and pepper in a shallow dish. In a second
  • dish, beat egg substitute and water. In a third dish, combine
  • cornflakes, cheese and cayenne. Dredge fish in flour, then dip in
  • egg mixture and roll in crumb mixture.
  • Place on a baking sheet that has been coated with cooking spray. Bake

2 of 2

Oven Fish 'n' Chips (continued)

Directions (continued)

  • at 425° 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: 4 ounces (calculated without tartar sauce) equals 243 calories, 2 g fat (0 saturated fat), 67 mg cholesterol, 328 mg sodium, 28 g carbohydrate, 0 fiber, 27 g protein. Diabetic Exchanges: 3 lean meat, 2 starch.
Wine: Light-Bodied White Wine: Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.