Lunch: Lightened-Up Fish and Chips

Here's a way to get crispy fish and potatoes without lots of oil. To keep the fat profile low, serve with our Low-Fat Tartar Sauce made with light mayonnaise and nonfat yogurt or simply sprinkle with malt vinegar.

Ingredients

3 medium baking potatoes
1 tbsp. vegetable oil
2 tsp. vegetable oil
1 tsp. salt
.13 tsp. ground black pepper
1/4 c. all-purpose flour
1/4 tsp. ground red pepper (cayenne)
2 large egg whites
1 c. plain dried bread crumbs
1 1/2 lb. skinless cod fillets

Instructions

Preheat oven to 450 degrees F. Cut each unpeeled potato lengthwise into quarters, then cut each quarter lengthwise into 3 wedges.
In 15 1/2" by 10 1/2" jelly-roll pan, toss potatoes with 1 tablespoon oil, 1/2 teaspoon salt, and 1/8 teaspoon ground black pepper to coat. Bake potatoes on middle rack in oven about 45 minutes or until tender, turning occasionally.
Meanwhile, grease cookie sheet with 2 teaspoons oil. On waxed paper, combine flour, ground red pepper, and 1/2 teaspoon salt. In pie plate, with fork, beat egg whites until foamy. On another sheet of waxed paper, place bread crumbs.
About 15 minutes before potatoes are done, coat cod pieces with seasoned flour, shaking off excess. Dip cod into egg whites, then coat with bread crumbs, patting on crumbs to cover. Arrange cod on cookie sheet. Place cookie sheet on lowest rack in oven and bake cod 12 minutes or until opaque throughout and golden on both sides, turning over once halfway through cooking. Each serving cod: About 290 calories, 36 g protein, 26 g carbohydrate, 4 g total fat (1 g saturated), 1 g fiber, 73 mg cholesterol, 645 mg sodium. Each serving potatoes: About 155 calories, 4 g protein, 28 g carbohydrate, 4 g total fat (0 g saturated), 3 g fiber, 0 mg cholesterol, 300 mg sodium.

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