Fish: 6 pt. Fish and Chips
Source of Recipe
Dottie's Weight Loss Zone
Recipe Introduction
Serve this British specialty with malt vinegar or fresh lemon juice, to be sprinkled on the fish and chips at the table. If sole is unavailable, other delicate, white-fleshed fish can be used; try scrod or whiting.
List of Ingredients
Four 5-ounce baking potatoes
1 tablespoon + 1 teaspoon canola oil
3/4 teaspoon paprika
1/3 cup + 2 teaspoons fine plain dried bread crumbs
3/4 teaspoon salt
Pinch ground red pepper
Four 4-ounce sole filletsRecipe
Preheat oven to 450o F. Spray 15 x 10" jelly-roll pan with nonstick cooking spray. Cut potatoes into halves, then cut halves into 3 wedges each; place into medium bowl. Sprinkle potatoes with 1 teaspoon of the oil and 1/4 teaspoon of the paprika; toss to coat. Place coated potato wedges in a single layer onto one side of prepared pan; bake 15 minutes, until just tender. Remove potatoes from oven; leave oven on.
Meanwhile, in shallow bowl or pie plate, combine bread crumbs, salt, pepper and remaining 1/2 teaspoon paprika; with fork, stir in remaining 1 tablespoon oil, blending until crumbs are evenly moistened. One at a time, press fillets into crumb mixture, turning to coat both sides (fillets will not be completely coated); place coated fillets in a single layer onto pan with potatoes. Bake 12 minutes, until fish flakes easily when tested with fork and potatoes are browned and tender.
Serves 4. SERVING ÊSIZE: Ê1 Fish Fillet, 6 Potato Wedges POINTS: Ê6
SELECTIONS: Ê1 Fat, 1 1/2 Proteins, 1 1/2 Breads.
PER SERVING: Ê291 Calories, 7 g Total Fat, 1 g Saturated Fat, 54 mg Cholesterol, 60 mg Sodium, 31 g Total Carbohydrate, 3 g Dietary Fiber, 26 g Protein, 65 mg Calcium
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