Taste of Home
Fish and Fries
TOTAL TIME: Prep: 10 min. Bake: 35 min.
YIELD: 4 servings.
"Tuck in" as if you're in a traditional British pub. These oven-baked, moist fish fillets have a fuss-free coating that's healthy but just as crunchy and golden as the deep-fried kind. Simply seasoned and also baked, the crispy fries are perfect on the side. —Janice Mitchell, Aurora, Colorado
Ingredients
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1 pound potatoes (about 2 medium)
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2 tablespoons olive oil
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1/4 teaspoon pepper
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FISH:
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1/3 cup all-purpose flour
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1/4 teaspoon pepper
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1 large egg
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2 tablespoons water
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2/3 cup crushed cornflakes
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1 tablespoon grated Parmesan cheese
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1/8 teaspoon cayenne pepper
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1 pound haddock or cod fillets
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Tartar sauce, optional
Directions
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1.
Preheat oven to 425°. Peel and cut potatoes lengthwise into 1/2-in.-thick slices; cut slices into 1/2-in.-thick sticks.
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2.
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.
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3.
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 mixture, patting to help coating adhere.
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4.
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.
Nutrition Facts
1 serving: 376 calories, 9g fat (2g saturated fat), 120mg cholesterol, 228mg sodium, 44g carbohydrate (3g sugars, 2g fiber), 28g protein. Diabetic Exchanges: 3 starch, 3 lean meat, 1-1/2 fat.
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