Baked Fish and Chips

  

Ingredients:

4 cupspotatoes (about 4 medium)
1 tablespoonoil (canola or vegetable)
1/8 teaspoonsalt
1/8 teaspoonground black pepper
4 fish filets (of any fish), thawed (about 3 ounces each)
3 cupscornflakes
1egg
2 tablespoonswater
1/3 cupflour

Instructions:

  1. The potatoes (chips) take longer to bake. Once they are in the oven, prepare the fish.
  2. Preheat oven to 425°F.
  3. Scrub potatoes under running water using a clean vegetable brush. Cut in half and then into 1/4 inch slices.
  4. Combine potatoes, oil, salt, and pepper in a bowl. Stir so potatoes are covered with oil.
  5. Spray a cookie sheet with cooking spray and lay slices out in a single layer.
  6. Bake for 15 minutes. Turn potatoes over and bake for 15 minutes more. (for a total of 30 minutes)
  7. Cut each fillet into two strips.
  8. Place cornflakes in a plastic bag. Crush by rolling a glass over the bag.
  9. Beat egg and water together in a bowl.
  10. Spray a cookie sheet with cooking spray. Put flour on a dish. Dip each strip into flour, then egg mixture, then cornflakes.
  11. Place fish on the sheet and bake in oven for 15 minutes until fish is 145°f or flakes easily with a fork.
  12. Beat egg and water together in a bowl.
  13. Spray a cookie sheet with cooking spray. Put flour on a dish. Dip each strip into flour, then egg mixture, then cornflakes.
  14. Place fish on the sheet and bake in oven for 15 minutes until fish is 145°f or flakes easily with a fork.

Nutrition information:

Nutrition Facts

4 servings per recipe
Serving Size: 2 fish strips and 1 cup potatoes

Amount Per Serving

Calories 410


 
% Daily Value*
Total Fat 7g
11%
Saturated Fat 1g
5%
Trans Fat 0g
 
Cholesterol 90mg
30%
Sodium 300mg
12%
Total Carbohydrates 63g
21%
Dietary Fiber 6g
24%
Total Sugars 4g
 
Added Sugars
NA*
Protein 26g
 

Vitamin D 0mcg
0%
Calcium 16mg
2%
Iron 0mg
0%
Potassium 27mg
0%

* The % Daily Value (DV) tells you how much a nutrient In a serving Of food contributes To a daily diet. 2,000 calories a day Is used For general nutrition advice.

NA* - We are currently In the process Of integrating the New FDA Nutrition Standards. Added Sugar information Is Not currently avaliable For the recipe. We will be updating the information shortly.

Source: Spend Smart Eat Smart




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