Healthy Fish and Chips

I hope everyone had a great Memorial Day weekend. I know I did. I went to the lakes with Ben’s family, read the book 50 Shades of Grey, and did a lot of shopping. I even caught my own walleye at the fish market, which is basically my idea of fishing. It was good walleye too. You can use whatever type of fish you like for this though. Walleye is a sweet fish and makes for great fish and chips.

Did you know that cereal can make a really good coating for chicken or fish? This recipe said to use corn flakes, so I opted for rice crispies instead. They turned the perfect golden brown color on one side. I also didn’t use the oil for the potatoes like the recipe said to and used it for the fish instead. You just cook the fish on both sides for a couple of minutes in the oil (make sure to measure it to and cook on medium high heat) until you can see the crust start to turn a golden brown, and then finish cooking the fish in the oven. I’ve tried just baking the fish or chicken before with the coating, and for some reason it never turns out the way I want it to. Soggy! I think this is a better way of getting that golden brown color that restaurant chefs always get on theirs. It was a great end to a Memorial Day weekend.

If you decide to make the fish baked in the oven the recipe below is 8 points including the potatoes. If you decide to make it the way I did above, it’s 8 points for one fish fillet and then whatever it is for the potatoes. I just used some store bought french fries that we had on hand and baked them in the oven. Just one fish was very filling with some french fries.

I’ve been wanting a fancier blog design, and so I’m teaching myself how to make my own wordpress themes. I do know html, css, and now even a little bit of XML coding. So, hopefully sometime in the near future I’ll have a new layout. I’m sick of using the free ones and not being able to edit them the way I want to, and I’m sure not going to pay for someone else to design my own theme when I went to school for Graphic Design.

Servings 3 (one  and 1/2 fish)

Points Plus: 8

325 calories, 5 g fat, 24 g protein, 3 g fiber, 45 g carbohydrates

Ingredients adapted from Eating Well

Canola or olive oil cooking spray
1 1/2 pounds russet potatoes, scrubbed and cut into 1/4-inch-thick wedges
4 teaspoons canola oil
1 1/2 teaspoons Cajun or Creole seasoning, divided
2 cups cornflakes (I used rice crispies)
1/4 cup all-purpose flour
1/4 teaspoon salt
2 large egg whites, beaten
1 pound cod, (see Tip) or haddock, cut into 4 portions

Preparation

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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