Crispy Fish-and-Chips

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

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Nutritional Information

Amount per serving
  • Calories: 369
  • Calories from fat: 0.0%
  • Fat: 6g
  • Saturated fat: 1g
  • Monounsaturated fat: 0.0g
  • Polyunsaturated fat: 0.0g
  • Protein: 39g
  • Carbohydrate: 39g
  • Fiber: 2g
  • Cholesterol: 60mg
  • Iron: 0.0mg
  • Sodium: 573mg
  • Calcium: 0.0mg

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. 1. Preheat oven to 425°. Spray a large baking pan with cooking spray or line with nonstick aluminum foil.
  2. 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. 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. 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. 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.
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