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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 309.4
  • Total Fat: 2.5 g
  • Cholesterol: 47.1 mg
  • Sodium: 1,587.7 mg
  • Total Carbs: 50.1 g
  • Dietary Fiber: 8.5 g
  • Protein: 27.1 g

View full nutritional breakdown of Fish 'n Chips calories by ingredient
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Fish 'n Chips

Submitted by: JANELLE93444
Fish 'n Chips

Introduction

Using fiber-frying skills with squash gives it an international pub classic makeover.

Using fiber-frying skills with squash gives it an international pub classic makeover.


Number of Servings: 1

Ingredients

    For Fish
    6 oz. raw cod, cut into two even "strips"
    1/4 cup Fiber One bran cereal (original)
    2 tbsp. panko breadcrumbs (like the kind by Progresso)
    2 tbsp. fat-free liquid egg substitute (like Egg Beaters Original)
    1/4 tsp. garlic powder, or more to taste
    1/4 tsp. Old Bay Seasoning, or more to taste
    1/8 tsp. onion powder, or more to taste
    1/8 tsp. salt, or more to taste
    black pepper, to taste
    Optional: fat-free tartar sauce, for dipping

    For Chips
    6 oz. peeled butternut squash (a little less than half a squash), sliced into French fry shapes
    1/8 tsp. kosher salt
    Optional: ketchup, for dipping

Directions

Preheat oven to 450 degrees.

To make the fish, you can use either a broiler pan or toaster oven. (Regular oven will be used for fries, regardless.) Line the bottom of the broiler pan or toaster oven with aluminum foil, and spray the rack with nonstick spray. If using a toaster oven for the fish, preheat it to 450 degrees.

In a blender or food processor, grind Fiber One cereal to a breadcrumb-like consistency. Place half of the crumbs in a small bowl, and reserve the other half for the next time you make this recipe. Add panko, garlic powder, Old Bay, onion powder, and salt to the bowl. Season to taste with pepper and, if you like, additional salt and seasonings. Mix well, transfer to a plate, and set aside.

Using a paper towel, pat squash pieces firmly to absorb any excess moisture. Place squash in a bowl, add a light mist of nonstick spray, and sprinkle with kosher salt. Toss squash to evenly distribute salt, and then transfer to a baking sheet sprayed with nonstick spray. Squash pieces should lie flat on the sheet. Bake in the oven for 20 minutes or so (longer for thick-cut fries, shorter for skinnier fries), flipping halfway through baking. Fries are done when they are starting to brown on the edges and get crispy. After you put fries in the oven to bake, move on to your fish.

Place fish strips on a plate, and cover with egg substitute, turning fish over and spreading the egg substitute to coat. Give fish a (gentle!) shake to remove excess egg substitute, and then transfer the strips to the plate with the breadcrumb mixture. Coat fish strips well with crumb mixture by pressing them into the crumbs, flipping them over, and coating the sides. Spray the tops of the breaded fish strips with a light mist of nonstick spray.

Place fish strips on the rack of the broiler pan or toaster oven. If using the broiler pan, place it in the oven.

Cook fish for about 15 minutes, until it is flaky and the tops of the strips are brown and crispy. Plate your fish 'n chips and, if you like, serve with tartar sauce for fish-dunking and ketchup for chip-dipping!


Number of Servings: 1

Recipe submitted by SparkPeople user PRINZEZW.






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