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 425F. 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.

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