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Fish & Chips with Dipping Sauce

TOTAL TIME: Prep: 30 min. Bake: 30 min. YIELD: 4 servings.
My husband and I really like fish and chips, but not all the grease that typically comes along with it. I decided to give the classic dinner a makeover. Turns out the pickle dip is healthier than tartar sauce, and we like it a lot better—who knew? —Michelle Lucas, Cold Spring, Kentucky

Ingredients

  • 1/2 cup reduced-fat sour cream
  • 2 tablespoons chopped dill pickle
  • 1 tablespoon dill pickle juice
  • 1/8 teaspoon pepper
  • FRIES:
  • 4 large potatoes (about 2 pounds)
  • 2 tablespoons olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • FISH:
  • 1-1/2 cups panko bread crumbs
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 2 large egg whites, beaten
  • 4 cod fillets (4 ounces each)
  • Cooking spray
  • Lemon wedges

Directions

  • 1. Arrange an oven rack at lowest rack setting; place another rack in middle of oven. Preheat oven to 425°. In a small bowl, mix sour cream, chopped pickle, pickle juice and pepper. Refrigerate, covered, until serving.
  • 2. Cut potatoes into 1/4-in. julienne strips. Rinse well and pat dry. In a large bowl, toss with oil, salt and pepper; transfer to a baking sheet coated with cooking spray. Bake on bottom oven rack until golden brown and tender, 30-35 minutes, turning once.
  • 3. For fish, in a shallow bowl, mix bread crumbs, garlic powder, onion powder, salt and pepper. Place egg whites in a separate shallow bowl. Dip fish into egg whites, then into crumb mixture, patting to help coating adhere.
  • 4. Transfer to a baking sheet coated with cooking spray. Spritz fish with cooking spray. Bake on top oven rack 14-16 minutes or until fish just begins to flake easily with a fork. Serve with fries, sour cream mixture and lemon wedges.

Nutrition Facts

1 serving: 402 calories, 11g fat (3g saturated fat), 53mg cholesterol, 667mg sodium, 48g carbohydrate (6g sugars, 4g fiber), 27g protein. Diabetic Exchanges: 3 starch, 3 lean meat, 2 fat.

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