Tested till perfect Oven-Baked Fish and Chips

Oven-Baked Fish and Chips

Indulge in a favourite without loading up on fat. Baking at extra-high heat does the trick. Our crunchy coating adds lots of flavour to the fish. Choose fresh, individually flash-frozen or wrapped fillets.

By The Canadian Living Test Kitchen

Source: © CanadianLiving.com

Recipe2 out of 5 based on 17 ratings.
  • rating starrating starrating starrating starrating star
  • Portion size 4

Ingredients

  • 3 3baking potatobaking potatoes
  • 2 tbsp 2tbspvegetable oil
  • 3/4 tsp 3/4tspsalt
  • 3/4 tsp 3/4tsppepper
  • 3 cups 3cupscorn flakes
  • 1/4 cup 1/4cupall-purpose flour
  • 1 tsp 1tspItalian herb seasoning
  • 1 tsp 1tspgrated lemon rind
  • 1 1eggeggs
  • 1 tbsp 1tbspmilk
  • 4 4halibut fillethalibut fillets or cod fillets, (1 lb/500 g total)
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Preparation

Scrub potatoes; cut each into 8 wedges. Toss with oil and 1/4 tsp (1 mL) each of the salt and pepper; place on large rimmed baking sheet.

Bake in 450°F (230°C) oven for 20 minutes. Turn and bake for 10 minutes longer or until crisp and golden outside and tender inside; move to edge of baking sheet.

Meanwhile, pour cereal into plastic bag. Using rolling pin, crush to make coarse crumbs; transfer to plate. On separate plate, stir together flour, seasoning, rind and remaining salt and pepper.

In shallow dish, whisk together egg and milk. Dip fillets, 1 at a time, into flour mixture, shaking off excess. Dip into egg mixture, then into crumbs, pressing lightly to coat.

Place in centre of baking sheet. Return baking sheet to oven for about 8 minutes or until fish flakes easily with fork and is crispy outside.

Nutritional Information Per serving: about

cal 390 pro 29g total fat 10g sat. fat 1g
carb 46g fibre 3g chol 61mg sodium 678mg

% RDI:

calcium 7 iron 37 vit A 6 vit C 23
folate 15
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