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Crispy Fish-and-Chips

Photo: Jennifer Davick
Prep time 12 mins
Cook time 40 mins
Yield Makes 4 servings
Crushed cornflakes give the baked fish extra low-cal crunch, and skin-on potatoes add more fiber.

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

Nutrition 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

How to Make It

  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.