Crispy Fish-and-Chips

Crispy Fish-and-Chips Recipe
Photo: Jennifer Davick
Crushed cornflakes give the baked fish extra low-cal crunch, and skin-on potatoes add more fiber.

Yield:

Makes 4 servings

Recipe from

Coastal Living

Recipe Time

Prep: 12 Minutes
Cook: 40 Minutes

Nutritional Information

Calories 369
Caloriesfromfat 0.0 %
Fat 6 g
Satfat 1 g
Monofat 0.0 g
Polyfat 0.0 g
Protein 39 g
Carbohydrate 39 g
Fiber 2 g
Cholesterol 60 mg
Iron 0.0 mg
Sodium 573 mg
Calcium 0.0 mg

Ingredients

1 tablespoon olive oil
2 garlic cloves, minced
2 large baking potatoes (about 1 pound), cut into 1/4-inch strips
1/4 teaspoon salt
Pinch of freshly ground black pepper
4 (6-ounce) snapper or other firm white fish fillets
Pinch of ground red pepper
1/2 teaspoon paprika
1/2 teaspoon salt
1/8 teaspoon freshly ground black pepper
1/3 cup all-purpose flour
1 large egg white
3/4 cup crushed cornflakes
Vegetable cooking spray
Lemon wedges

Preparation

1. Preheat oven to 425°. Spray a large baking pan with cooking spray or line with nonstick aluminum foil.

2. Combine olive oil and garlic in a small skillet; cook over medium heat, stirring constantly, about 2 minutes or until fragrant. (Do not let the garlic brown.) Pour oil through a fine wire-mesh sieve into a medium bowl. Transfer garlic to a separate medium bowl.

3. Add potatoes to oil, and toss to coat. Arrange in a single layer in prepared pan, and bake at 425° for 20 to 25 minutes or until bottoms are browned. Turn potatoes, and bake 6 to 8 minutes or until browned and crisp. Add potatoes, salt, and pinch of black pepper to bowl with garlic; toss to coat. Cover with foil to keep warm.

4. Sprinkle fish with red pepper, paprika, salt, and 1/8 teaspoon black pepper. Place flour in a shallow dish. Whisk egg white and 1 tablespoon water in a medium bowl. Place cornflake crumbs in a shallow dish. Dredge fish in flour, shake off excess, and dip in egg white mixture. Dredge in cornflakes, coating completely.

5. Place a wire rack coated with cooking spray inside a large baking pan. Arrange fish in a single layer on rack; coat top of fish lightly with cooking spray, and bake 12 to 15 minutes or until crisp and browned. Serve with potatoes and lemon wedges.