Fish & Chips
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1tbs Olive oil2 garlic cloves, minced2 large baking potatoes (about 1lb) cut into 1/4 in strips1/4 tsp saltpinch of ground black pepper4 (6 oz) haddockpinch of red pepperpaprika1/2 tsp salt1/8 tsp black pepper1/3 c all-purpose flour1 large egg white3/4 c cornflakes- crushedvegetable cooking spraylemon wedges
preheat oven to 425 degrees
line pan w/ cooking spray
mix olive oil and garlic in small skillet, cook over medium heat, stir constantly. Cook about 2 minutes.
Remove garlic from oil. Put into a seperate bowl.
Add potatoes to oil and toss to coat. Arrange on a single layer. Bake for 20-25 minutes or until bottoms are browned. Turn and bake another 6 to 8 minutes. Add potatoes, salt, and pinch of black pepper to bowl with garlic. Toss to coat.
Sprinkle fish with red pepper, paprika, salt, and 1/8 tsp black pepper. Place flour in shallow dish. Whisk egg white and 1 tbsp water in a medium bowl. Place cornflake crumbs in a shallow dish. Dredge fish in flower, shake off excess, and dip in egg mixture. Dredge in cornflakes, coating completing.
Place a wire rack coated with cooking spray inside a large baking pan. Arrange fish in a single layer on rack; coat top of fish lightly with cooking spray, and bake 12 to 15 minutes or until crisp and browned. Serve with potatoes and lemon wedges.
Serving Size: 6 oz fish/ 1/2 potato
Number of Servings: 4
Recipe submitted by SparkPeople user YA_YAYA.
line pan w/ cooking spray
mix olive oil and garlic in small skillet, cook over medium heat, stir constantly. Cook about 2 minutes.
Remove garlic from oil. Put into a seperate bowl.
Add potatoes to oil and toss to coat. Arrange on a single layer. Bake for 20-25 minutes or until bottoms are browned. Turn and bake another 6 to 8 minutes. Add potatoes, salt, and pinch of black pepper to bowl with garlic. Toss to coat.
Sprinkle fish with red pepper, paprika, salt, and 1/8 tsp black pepper. Place flour in shallow dish. Whisk egg white and 1 tbsp water in a medium bowl. Place cornflake crumbs in a shallow dish. Dredge fish in flower, shake off excess, and dip in egg mixture. Dredge in cornflakes, coating completing.
Place a wire rack coated with cooking spray inside a large baking pan. Arrange fish in a single layer on rack; coat top of fish lightly with cooking spray, and bake 12 to 15 minutes or until crisp and browned. Serve with potatoes and lemon wedges.
Serving Size: 6 oz fish/ 1/2 potato
Number of Servings: 4
Recipe submitted by SparkPeople user YA_YAYA.
Nutritional Info Amount Per Serving
- Calories: 326.0
- Total Fat: 5.0 g
- Cholesterol: 104.8 mg
- Sodium: 324.4 mg
- Total Carbs: 30.1 g
- Dietary Fiber: 1.9 g
- Protein: 38.5 g
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