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Fish & Chips: Oven-Crisped Fish & Chips

Source of Recipe


The Seattle Times






List of Ingredients



• -- Potatoes --
  
• Vegetable cooking spray
  
• 4 medium-sized white potatoes, scrubbed
  
• 2 Tbsp olive oil
  
• 1/4 tsp paprika
  
• 1/4 tsp ground cumin
  
• 1/8 tsp cayenne pepper
  
• 1/4 tsp salt
  
• Freshly ground black pepper, to taste
  
• .
  
• -- Fish --
  
• 1 cup fresh bread crumbs
  
• 1/2 tsp paprika
  
• 1/4 tsp garlic powder
  
• 1/4 tsp ground cumin
  
• 1/4 tsp cayenne pepper
  
• 1 egg, or 2 egg whites (or 1/4 cup egg substitute)
  
• 1/4 cup lowfat or non-fat milk
  
• 1-1/3 lbs. cod fillet, cut into 4 serving pieces
  
• 2 tsp margarine, melted
  
• Lemon wedges
  






Instructions



1. To prepare the potatoes: Preheat oven to 475 degrees (F). Spray a baking sheet or broiling pan with vegetable cooking spray.
   
   
2. Do not peel the potatoes; cut each into 8 wedges. Put into a large bowl, adding the olive oil, paprika, cumin, cayenne, salt and pepper. Stir well until the potatoes are evenly coated. Put into a baking pan in a single layer. Stagger the oven racks so that one rack is in the upper third of the oven. Bake potatoes 10 minutes on the upper rack.
   
   
3. To prepare the fish: Combine the bread crumbs with the paprika, garlic powder, cumin and cayenne; spread on a plate.
   
   
4. Whisk together the egg or egg whites and milk; pour onto a plate. Dredge the fish pieces in the egg, then in the crumbs, coating well. Place in the baking pan and drizzle each piece with the melted margarine.
   
   
5. Stir the potatoes and transfer pan to the lower rack; place the fish on the upper rack and continue baking an additional 10 to 15 minutes, until the fish tests done and the potatoes are tender.
   
   Serve with lemon wedges.
   
   Makes 4 servings.