Baked Fish and Chips
|
Amount |
Measure |
Ingredient -- Preparation Method |
|
-------- |
------------ |
-------------------------------- |
|
1 1/2 |
pounds |
russet potatoes -- cut into 1/4 inch wedges |
|
1 |
pound |
haddock fillets -- cut into 4 pieces |
|
1 1/2 |
tablespoons |
olive oil |
|
1 |
cup |
panko |
|
1/4 |
cup |
all-purpose flour |
|
1/4 |
teaspoon |
salt |
|
1/4 |
teaspoon |
paprika |
|
1/4 |
teaspoon |
garlic powder |
|
1 |
large |
egg |
|
1 |
tablespoon |
water |
|
vegetable cooking spray |
| Heat oven to 425°F. Spray 2 pans with vegetable oil spray. Rinse the potatoes off in a colander. Dry them with paper towels. Mix the potatoes with the olive oil and spread out on a sheet. Bake for 25 to 30 minutes turning so all sides brown. In a pan mix water and egg. In second pan mix panko, flour, salt, paprika, and garlic powder. Dip the fish in the egg mixture letting excess drip off. Dredge the fish in the panko mixture patting on so that it coats completely. Place the fish on second pan and bake 10 to 15 minutes. Makes 4 servings. |
| Per Serving: 381 Calories; 8g Fat (18.7% calories from fat); 29g Protein; 47g Carbohydrate; 3g Dietary Fiber; 118mg Cholesterol; 281mg Sodium. Exchanges: 3 Grain (Starch); 3 1/2 Lean Meat; 1 Fat. |