Oven-Baked Fish and Chips

Author: Canadian Living

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.

  • Portion size 4 servings

Ingredients

  • 3 baking potatoes
  • 2 tablespoons vegetable oil
  • 3/4 teaspoons salt
  • 3/4 teaspoons pepper
  • 3 cups corn flakes
  • 1/4 cup all-purpose flour
  • 1 teaspoon Italian herb seasoning
  • 1 teaspoon grated lemon rind
  • 1 egg
  • 1 tablespoon milk
  • 4 halibut fillets (1 lb/500 g total)
  • 4 cod fillets (1 lb/500 g total)

Method

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 facts <b>Per serving:</b> about

  • Sodium 678 mg
  • Protein 29 g
  • Calories 390.0
  • Total fat 10 g
  • Cholesterol 61 mg
  • Saturated fat 1 g
  • Total carbohydrate 46 g

%RDI

  • Iron 37.0
  • Fibre 0.0
  • Folate 15.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 7.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 6.0
  • Vitamin C 23.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Oven-Baked Fish and Chips

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