Fish and Chips
- Number of Servings: 4
Ingredients
4 sprays olive oil cooking spray 2 medium potato(es), peeled and cut into 8 wedges each 1/4 tsp table salt, or more to taste (enough for potatoes and fish) 1/4 tsp black pepper, or to more taste (enough for potatoes and fish) 1/4 cup fat-free skim milk 1 Tbsp Dijon mustard 1/2 cup seasoned bread crumbs 1/4 cup all-purpose flour 20 oz uncooked cod, four 5 oz fillets 4 Tbsp red wine vinegar
Preheat oven to 400ºF. Coat 2 large baking sheets with cooking spray.
Place potato wedges on one baking sheet and lightly coat with cooking spray; season to taste with salt and pepper. Bake until golden brown and tender, about 45 minutes.
Whisk milk and mustard together in a shallow dish. Place bread crumbs in another shallow dish and put flour in a third shallow dish.
Season both sides of fish with salt and pepper. Place fish in flour and turn to coat. Place fish in milk mixture and turn to coat. Place fish in bread crumbs and turn to coat.
Servings: 4
Number of Servings: 4
Recipe submitted by SparkPeople user HSROBBINS.
Place potato wedges on one baking sheet and lightly coat with cooking spray; season to taste with salt and pepper. Bake until golden brown and tender, about 45 minutes.
Whisk milk and mustard together in a shallow dish. Place bread crumbs in another shallow dish and put flour in a third shallow dish.
Season both sides of fish with salt and pepper. Place fish in flour and turn to coat. Place fish in milk mixture and turn to coat. Place fish in bread crumbs and turn to coat.
Servings: 4
Number of Servings: 4
Recipe submitted by SparkPeople user HSROBBINS.
Nutritional Info Amount Per Serving
- Calories: 335.2
- Total Fat: 2.9 g
- Cholesterol: 78.4 mg
- Sodium: 1,040.3 mg
- Total Carbs: 37.3 g
- Dietary Fiber: 4.0 g
- Protein: 38.4 g
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