Fish and Chips from Canyon Ranch
Source of Recipe
3 fat chicks
Recipe Introduction
4 servings
6 points each
List of Ingredients
1 lbs russet potatoes, cut into wedges
1/2 c whole-wheat flour
6 TBS whole-wheat bread crumbs
pinch freshly ground black pepper
1 egg white, beaten
1 lbs sole or scrod fillets, cut into 4 oz portions
Tartar Sauce
2/3 c fat-free mayonnaise
1 TBS sweet pickle relish
1 tsp fresh lemon juice
1 tsp minced parsley
pinch cayenne pepper
Recipe
Preheat oven to 450*F. Lightly spray a baking sheet with non-stick cooking spray. Arrange the potato wedges on one side, leaving enough room for the fillets, and spray them with the cooking spray. Bake in oven for 25 mins, or until golden brown and tender. While poatotoes are cokking, combine flour, bread crumbs, and pepper in a shallow bowl. In another shallow bowl lightly beat the egg white. Dip the fish fillets in egg white, then coat both sides with the flour mixture. Transferto the baking sheet, alongside the patotoes, and continue to cook for 10 mins more, or until the fillets are crisp and browned. Combine all ingredients for the tartar sauce bowl and mix well. Serve 1 TBS on each fish fillet.
cal 324, fat 2g, protein 28g, fiber 5g, sodium 734mg, carbs 48g
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