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Oven Fish 'N' Chips

Source of Recipe

ra


Recipe Introduction

servings 4 points 5

List of Ingredients

2 tablespoons olive or vegetable oil
1/4 teaspoon pepper
4 medium baking potatoes(1 pound), peeled

FISH:
1/3 cup all-purpose flour
1/4 teaspoon pepper
Egg substitute equivalent to 1 egg
2 tablepoons water
2/3 cup crushed cornflakes
1 tablespoon grated Parmesan cheese
1/8 teaspoon cayenne pepper
1 pound frozen haddock fillets, thawed
Tartar sauce, optional


Recipe

In a medium bowl, combine oil & pepper. Cut potatoes lengthwise into 1/2 in. strips. Add to oil mixture; toss to coat. Place on a 15-in. x 10-in. x 1-in. baking pan that has been coated with nonstick cooking spray. Bake, uncover, at 425° for 25-30 minutes or until golden brown & crisp. Meanwhile, combine flour & pepper in a shallow dish. In a second dish, beat egg substitute & water. In a third dish, combine cornflakes, cheese & cayenne. Dredge fish in flour, then dip in egg mixture & coat with crumb mixture. Place on a baking sheet that has been coated with nonstick cooking spray. Bake at 425° for 10-15 minutes or until fish flakes easily with a fork. Serve with chips & tartar sauce if desired.

Yield: 4 servings. Nutritional Analysis for fish: One 4-ounce serving (calculated without tartar sauce) equals 243 calories, 328 mg sodium, 67 mg cholesterol, 28 gm carhoydrate, 27 gm protein, 2 gm fat.