Taste of Home
Oven Fish ‘n’ Chips
TOTAL TIME: Prep: 40 min. Bake: 10 min.
YIELD: 4 servings.
Enjoy moist, flavorful fish with a coating that's as crunchy and golden as the deep-fried variety...plus crisp, irresistible "fries"! Janice Mitchell of Aurora, Colorado suggests this easy recipe.
Ingredients
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2 tablespoons olive oil
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1/4 teaspoon pepper
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4 medium baking potatoes (1 pound), peeled
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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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1/4 cup egg substitute
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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 fillets
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Tartar sauce, optional
Directions
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1.
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 15x10x1-in. baking pan that has been coated with cooking spray. Bake, uncovered, at 425° for 25-30 minutes or until golden brown and crisp.
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2.
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.
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3.
Place on a baking sheet that has been coated with cooking spray. Bake at 425° for 10-15 minutes or until fish flakes easily with a fork. Serve with chips and, if desired, tartar sauce.
Nutrition Facts
1 each: 243 calories, 2g fat (0 saturated fat), 67mg cholesterol, 328mg sodium, 28g carbohydrate (0 sugars, 0 fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 2 starch.
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