Fish & Chips
Nutritional Info
- Servings Per Recipe: 4
- 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
View full nutritional breakdown of Fish & Chips calories by ingredient
Introduction
a healthy fish & chips that actually tastes good! a healthy fish & chips that actually tastes good!Number of Servings: 4
Ingredients
-
1tbs Olive oil
2 garlic cloves, minced
2 large baking potatoes (about 1lb) cut into 1/4 in strips
1/4 tsp salt
pinch of ground black pepper
4 (6 oz) haddock
pinch of red pepper
paprika
1/2 tsp salt
1/8 tsp black pepper
1/3 c all-purpose flour
1 large egg white
3/4 c cornflakes- crushed
vegetable cooking spray
lemon wedges
Directions
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.