Living on the coast has it perks! One of which is having fresh seafood anytime you want! I've added seafood back into my diet, so we have fish at least three times a week. (The hubster is super happy about that). And actually, I have to credit him for finding this recipe on EatingWell.com and cooking up the delicious meal. (Did I also mention, I'm a lucky girl???). Last night, in our regular quandry to find something to make for dinner, he found this recipe that gives you all the flavor, but definitely not the calories, found in a typical fish and chips entree.
[caption id="attachment_7460" align="aligncenter" width="614"] He started with fresh Haddock
[caption id="attachment_7461" align="aligncenter" width="614"] He doesn't measure at all. I suggest you do.
[caption id="attachment_7463" align="aligncenter" width="614"] The finished product!
I even tried the leftovers for lunch today and it was just as delish! If only I had some malt vinegar on hand!
p.s. Instead of russet potatoes, we used sweet potatoes! Trust, it was just as delish!
- Canola or olive oil cooking spray
- 1 1/2 pounds russet potatoes, scrubbed and cut into 1/4-inch-thick wedges
- 4 teaspoons canola oil
- 1 1/2 teaspoons Cajun or Creole seasoning, divided
- 2 cups cornflakes
- 1/4 cup all-purpose flour
- 1/4 teaspoon salt
- 2 large egg whites, beaten
- 1 pound cod, (see Tip) or haddock, cut into 4 portions
- Position racks in upper and lower third of oven; preheat to 425°F. Coat a large baking sheet with cooking spray. Set a wire rack on another large baking sheet; coat with cooking spray.
- Place potatoes in a colander. Thoroughly rinse with cold water, then pat dry completely with paper towels. Toss the potatoes, oil and 3/4 teaspoon Cajun (or Creole) seasoning in a large bowl. Spread on the baking sheet without the rack. Bake on the lower oven rack, turning every 10 minutes, until tender and golden, 30 to 35 minutes.
- Meanwhile, coarsely grind cornflakes in a food processor or blender or crush in a sealable plastic bag. Transfer to a shallow dish. Place flour, the remaining 3/4 teaspoon Cajun (or Creole) seasoning and salt in another shallow dish and egg whites in a third shallow dish. Dredge fish in the flour mixture, dip it in egg white and then coat all sides with the ground cornflakes. Place on the prepared wire rack. Coat both sides of the breaded fish with cooking spray.
- Bake the fish on the upper oven rack until opaque in the center and the breading is golden brown and crisp, about 20 minutes.
325 calories; 5 g fat ( 0 g sat , 3 g mono ); 43 mg cholesterol; 45 g carbohydrates; 0 g added sugars; 24 g protein; 3 g fiber; 331 mg sodium; 955 mg potassium.
: Vitamin C (58% daily value), Potassium (27% dv).
3 starch, 3 lean meat
Taken from EatingWell.com http://www.eatingwell.com/recipes/oven_fried_fish_chips.html
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