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Fish & Chips with Dipping Sauce

Fish & Chips with Dipping Sauce
TOTAL TIME: Prep: 30 min. Bake: 30 min. YIELD: 4 servings.

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 (Japanese) 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 one oven rack at lowest rack setting; place second 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 30-35 minutes or until golden brown and tender, 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 in egg whites, then in 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.

Reviews

Average Rating:
  • PrplMonky5
    Aug 25, 2017

    I feel bad being the nay-sayer but my husband and I weren't thrilled with this. I often cook fish in the oven, so the process wasn't new to me. The fish just didn't have enough flavor; I couldn't taste the garlic or onion powder at all. The sauce seemed to lack flavor as well. I couldn't taste any pickle juice in it at all. It was basically sour cream with chopped pickles inside. We did enjoy the potatoes though. I used a basting oil we have pre-made with thyme, garlic, and other herbs. We have so many other fish recipes we love that I highly doubt we'll be coming back to this.

  • ebramkamp
    Apr 30, 2016

    Baked fish and chips-far healthier and not greasy but you don't need to tell anyone that. They will simply enjoy the dish because it's delicious.

  • fascinator
    Aug 6, 2015

    Delicious and easy to prepare.

  • erinn624
    Mar 22, 2015

    My husband and I love the panko breadcrumb coating, and the dipping sauce is delicious and a nice change from traditional tartar sauce. The meal is so quick and easy to make - definitely a keeper.

  • melgoody03
    May 21, 2014

    Love this recipe! It's very easy - my son likes to make the dipping sauce. My whole family will eat this.

  • homechef101
    Dec 31, 1969

    One of the best fish and chips recipes ... The pickle dip is outstanding. The perfect compliment to the fish. And, its not bad for you.

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