Oven-Fried Fish and Chips
Source of Recipe
Willie Crawford's Soul Food Recipes Newsletter
Recipe Introduction
Fish and chips are traditionally sold wrapped in paper to soak up
all the grease - not a good sign. To cut the calories in half and
reduce the fat, we coat the delicate fish in a crispy cornflake
crust and then bake it along with sliced potatoes. Serve with
coleslaw and malt vinegar or lemon wedges.
List of Ingredients
Canola or olive oil cooking spray
1 1/2 pound(s) russet potatoes, scrubbed and cut into
1/4-inch-thick wedges
4 teaspoon(s) canola oil
1 1/2 teaspoon(s) Cajun or Creole seasoning divided
2 cup(s) cornflakes
1/4 cup(s) all-purpose flour
1/4 teaspoon(s) salt
2 large egg whites, beaten
1 pound(s) Pacific cod (see Tips & Techniques) or haddock, cut
into 4 portions
Recipe
Position racks in upper and lower third of oven; preheat to
425�F. Coat a large baking sheet with cooking spray. Set a wire
rack on another large baking sheet; coat with cooking spray.
Place potatoes in a colander. Thoroughly rinse with cold water,
then pat dry completely with paper towels. Toss the potatoes,
oil, and 3/4 teaspoon Cajun (or Creole) seasoning in a large
bowl. Spread on the baking sheet without the rack. Bake on the
lower oven rack, turning every 10 minutes, until tender and
golden, 30 to 35 minutes.
Meanwhile, coarsely grind cornflakes in a food processor or
blender or crush in a sealable plastic bag. Transfer to a shallow
dish. Place flour, the remaining 3/4 teaspoon Cajun (or Creole)
seasoning, and salt in another shallow dish and egg whites in a
third shallow dish. Dredge fish in the flour mixture, dip it in
egg white, and then coat all sides with the ground cornflakes.
Place on the prepared wire rack. Coat both sides of the breaded
fish with cooking spray.
Bake the fish on the upper oven rack until opaque in the center
and the breading is golden brown and crisp, about 20 minutes.
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