Oven-Fried Fish & Chips

Breakfast

• Blueberry-Coconut-Macadamia Muffins
• Lemon-Raspberry Muffins
• Quick Breakfast Taco
• Waffles

Snacks

• Mississippi Spiced Pecans

Sandwiches

• Chicken Parmesan Sub
• Grilled Eggplant Panini
• Tuna Melt

Soups

• Slow-Cooked Provencal Beef Stew
• Spicy Cioppino
• Turkey & Squash Soup

Entrees

• Black Bean Croquettes with Fresh Salsa
• Brazilian Grilled Flank Steak
• Chicken & Sun-Dried Tomato Orzo
• Chilaquiles Casserole
• Fennel & Chicken Flatbread
• Florentine Ravioli
• Grilled Filet Mignon with Vegetable Kebabs
• Marmalade Chicken
• Meatloaf
• Mini Shepherd’s Pies
• Neapolitan Meatballs
• Oven-Fried Fish & Chips
• Paprika Shrimp & Green Bean Saute
• Pecan-Crusted Chicken
• Penne with Vodka Sauce & Capicola
• Poached Salmon with Creamy Piccata Sauce
• Pork Chops with Apples & Thyme
• Red Curry with Vegetables
• Roasted Portobello Caps
• Salmon with Pepita-Lime Butter
• Skillet Gnocchi with Chard & White Beans
• Skillet Tuna Noodle Casserole
• Tofu Parmigiana
• Wok-Seared Chicken Tenders with Asparagus & Pistachios

Side Dishes

• Broccoli with Caramelized Onions & Pine Nuts
• Carrot Saute with Ginger & Orange
• Crunchy Pear & Celery Salad
• Garlic-Rosemary Mushrooms
• Loaded Twice-Baked Potatoes
• Mexican Grilled Corn
• Papaya-Avocado Salad
• Sizzled Green Beans with Crispy Prosciutto & Pine Nuts

Desserts

• Bananas in Brown Sugar-Rum Sauce
• "Cocoa-Nut" Bananas
• Deep-Dish Apple Pie
• Flourless Honey-Almond Cake
• Grapefruit Brulee
• No-Bake Cookies
• Warm Chocolate Pudding

Beverages

• Citrus Berry Smoothie
• Spiced Hot Chocolate

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.

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 Pacific cod (see Note) or haddock, cut into 4 portions

Directions

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.

Note: Overfishing and trawling have drastically reduced the number of cod in the Atlantic Ocean and destroyed its sea floor. A better choice is Pacific cod (a.k.a. Alaska cod); it is more sustainably fished and has a larger, more stable population, according to Monterey Bay Aquarium Seafood Watch (mbayaq.org/cr/seafoodwatch.asp).

Makes 4 servings

Active Time

25 Minutes

Total Time

45 Minutes

Ease of Preparation

Easy

Recipes provided by EatingWell.