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fish and chips




Source of Recipe


weightwatchers.ca


List of Ingredients





1 serving olive oil cooking spray, or enough to coat baking sheets, potatoes and fish
2 medium uncooked potato(es), peeled and cut into 8 wedges each
1/4 tsp table salt, or to taste (enough to season both potatoes and fish)
1/4 tsp black pepper, or to taste (enough to season both potatoes and fish)
20 oz uncooked cod, four 5 oz fillets
1/4 cup all-purpose flour
1/4 cup fat-free milk
1 Tbsp Dijon mustard
1/2 cup seasoned bread crumbs
4 Tbsp red wine vinegar




Recipe



Preheat oven to 400ºF. Coat 2 large baking sheets with cooking spray.


Place potato wedges on one baking sheet and lightly coat with cooking spray; season to taste with salt and pepper. Bake until golden brown and tender, about 45 minutes.


Meanwhile, season both sides of cod to taste with salt and pepper. Place flour in a shallow dish; add fish fillets and turn to coat.


In a separate shallow dish, whisk together milk and mustard; add flour-coated fillets and turn to coat. Place bread crumbs in a shallow dish; add fillets and turn to coat.


Transfer fish to second prepared baking sheet and lightly coat with cooking spray. Bake fish until fork-tender, about 10 to 15 minutes. Serve fish and potato wedges with vinegar on the side. Yields 1 fillet, 4 potato wedges and 1 tablespoon of vinegar per serving.