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Oven-Fried Fish & Chips

MF6534

Fish and chips are traditionally sold wrapped in paper to soak up all the grease—not a good sign. To cut the calories in half and reduce the fat, we coat the delicate fish in a crispy cornflake crust and then bake it along with sliced potatoes. Serve with: Coleslaw and malt vinegar or lemon wedges.

Servings

4 servings

Prep Time

25 minutes

Total Time

45 minutes

Ingredients

  • Canola or olive oil cooking spray
  • 1 1/2pounds russet potatoes, scrubbed and cut into 1/4-inch-thick wedges
  • 4teaspoons canola oil
  • 1 1/2teaspoons Cajun or Creole seasoning, divided
  • 2cups cornflakes
  • 1/4cup all-purpose flour
  • 1/4teaspoon salt
  • 2large egg whites, beaten
  • 1pound cod or haddock, cut into 4 portions

Instructions

  1. 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.
  2. 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.
  3. 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.
  4. Bake the fish on the upper oven rack until opaque in the center and the breading is golden brown and crisp, about 20 minutes.

Nutrition Facts

Per serving (recipe makes 4 servings)

Calories 322kcal
Carbohydrate Total 45g
Total Sugars 2g
Added Sugars 0g
Fiber 3g
Total Fat 5g
Saturated Fat 0g
Mono Saturated Fat 3g
Cholesterol 53mg
Sodium 351mg
Protein 24g
Potassium 1031mg
Calcium 34mg
Folate 14mcg
Omega-3 1g
Omega-6 1g
Vitamin E 2mg
Vitamin B3 2mg