Oven-Fried Fish & Chips

Oven-Fried Fish & Chips

Makes: 4 servings
Active Time: 25 minutes
Total Time: 45 minutes

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, this recipe coats the delicate fish in a crispy cornflake crust and then bake it along with sliced potatoes.

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Ingredients

  • 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 Note) or haddock, cut into 4 portions

Preparation

  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

  • Servings Per Recipe 4
  • Amount Per serving
  • Calories 322
  • % Daily values *
  • 8% Total Fat 5g
    • 0% Saturated Fat 0g
    • Trans Fat 0g
    • Monounsaturated Fat 3g
  • 18% Cholesterol 53mg
  • 0% Potassium 1 031mg
  • 15% Sodium 351mg
  • 15% Total Carbohydrate 45g
    • 12% Dietary Fiber 3g
    • Sugars 2g
  • 48% Protein 24g

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Nutrients Calories 2,000 2,500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2400mg 2400mg
Total Carbohydrate Equals 300g 375g
Dietary Fiber Equals 25g 30g

Recipe by EatingWell.com

© Meredith Corporation. All rights reserved. Used with permission.

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