Enjoy moist, flavorful fish with a coating that’s as crunchy and golden as the deep-fried kind. Plus, the crispy fries are irresistible! —Janice Mitchell, Aurora, Colorado
Oven Fish ‘n’ Chips
Oven Fish ‘n’ Chips
Prep Time
40 min
Cook Time
10 min
Yield
4 servings
Ingredients
- 2 tablespoons olive oil
- 1/4 teaspoon pepper
- 4 medium baking potatoes (1 pound), peeled
- FISH:
- 1/3 cup all-purpose flour
- 1/4 teaspoon pepper
- 1/4 cup egg substitute
- 2 tablespoons water
- 2/3 cup crushed cornflakes
- 1 tablespoon grated Parmesan cheese
- 1/8 teaspoon cayenne pepper
- 1 pound haddock fillets
- Tartar sauce, optional
Directions
- 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 coated with cooking spray. Bake, uncovered, at 425° for 25-30 minutes or until golden brown and crisp.
- 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.
- Place on a baking sheet 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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