Oven-Baked Fish and Chips
This recipe makes 4 servings
Nutritional Info |
|
|---|---|
| Per serving: about | - |
| cal | 390 |
| pro | 29 g |
| total fat | 10 g |
| sat. fat | 1 g |
| carb | 46 g |
| fibre | 3 g |
| chol | 61 mg |
| sodium | 678 mg |
| % RDI: | - |
| calcium | 7 |
| iron | 37 |
| vit A | 6 |
| vit C | 23 |
| folate | 15 |
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.
Ingredients
- 3 baking potatoes
- 2 tbsp vegetable oil
- 3/4 tsp salt
- 3/4 tsp pepper
- 3 cups corn flakes
- 1/4 cup all-purpose flour
- 1 tsp Italian herb seasoning
- 1 tsp grated lemon rind
- 1 egg
- 1 tbsp milk
- 4 halibut fillets or cod fillets, (1 lb/500 g total)
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.
Source : © CanadianLiving.com
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