Dinner
Low-Fat Low-Carb Low-Sugar
Lunch

Baked Fish & Chips

Prep: 25 mins
Cook: 20 mins
Servings: 4

This is a healthful twist on classic fish and chips! We cut the calories in half and reduced the fat, by coating the delicate fish in a crispy cornflake crust. Then we bake it along with sliced potatoes for a perfect meal.

Ingredients

  • 1½ pounds sweet potatoes, scrubbed + cut into ¼ inch-thick wedges
  • 1 pound cod, (see Note) or haddock, cut into 4 portions
  • 4 teaspoons coconut oil
  • 1½ teaspoons Cajun or Creole seasoning, divided
  • 2 cups cornflakes
  • ¼ cup whole wheat flour
  • ¼ teaspoon Sea salt
  • 2 large Pasture-Raised egg whites, beaten
  • Olive oil cooking spray

*Choose organic whenever possible

Nutritional Info
Nutrition InfoPerServingDaily%
Calories35318%
Fat (g)58%
Saturated Fat (g)420%
Carbohydrates (g)5217%
Protein (g)2653%
Sugars (g)90%
Fiber (g)626%

Preparation

  1. Position racks in upper and lower third of oven; preheat to 425°F. Coat a large baking sheet with cooking spray. Set a wire rack on another large baking sheet; coat with cooking spray.
  2. Place potatoes in a colander. Thoroughly rinse with cold water, then pat dry completely with paper towels. Toss the potatoes, oil, and ¾ teaspoon Cajun (or Creole) seasoning in a large bowl. Spread on the baking sheet without the rack. Bake on the lower oven rack, turning every 10 minutes, until tender and golden, 30 to 35 minutes.
  3. Meanwhile, coarsely grind cornflakes in a food processor or blender, or crush in a sealable plastic bag. Transfer to a shallow dish. Place flour, the remaining ¾ teaspoon Cajun (or Creole) seasoning and salt in another shallow dish and egg whites in a third shallow dish. Dredge fish in the flour mixture, dip it in egg white, and then coat all sides with the ground cornflakes. Place on the prepared wire rack. Coat both sides of the breaded fish with cooking spray.
  4. Bake the fish on the upper oven rack until opaque in the center and the breading is golden brown and crisp, about 20 minutes.

Tip

Crush cornflakes in a sealable bag if a food processor is not available.

Baked Fish & Chips

you may also like

More Stories

Recipes We