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Guilt-Free Fish & Chips

Posted By Chris On July 24, 2007 @ 9:21 pm In Fitness Food,Main Dishes | 2 Comments

Who knew you could make “healthy” fish and chips? Other than some cooking spray, there’s no oil at all in this recipe from Fitness Food. We made this with “true cod” from Whole Foods, though any firm white fish would work well in this recipe. We also had different potatoes than listed below, but other than that made the recipe as shown. Lisa sez: “I [heart] this a lot!”

Guilt-Free Fish & Chips
———————–
4 large pontiac potatoes, unpeeled
cooking spray
1 tsp sea salt
1 egg white
1 tbsp soda water
1/2 cup dry breadcrumbs
all-purpose flour
4 x 5 /12 oz firm white fish fillets
lemon wedges

“Cheat’s” Tartar Sauce
———————-
2/3 cup light mayo
1 shallot, finely chopped
1 tbsp finely chopped gherkins
1 tbsp capers, drained, rinsed finely chopped
1 tbsp finely chopped parsley
2 tsp lemon juice

Preheat the oven to 400. Cut the potatoes lengthwise into wedges. Place the wedges on a nonstick baking sheet and spray lightly with cooking spray. Sprinkle with sea salt and bake for 35-45 minutes or until evenly golden and crisp, turning halfway through cooking.
Meanwhile, place the egg white and soda water in a shallow dish and whisk until frothy. Put the breadcrumbs in a second shallow dish. Lightly dust the fish with the flour. Dip each fillet into the egg white mixture, then coat in the crumbs, shaking off any excess. Place on a plate and refrigerate for 30 minutes while the potatoes are cooking.
To make the tartar sauce, combine all the ingredients, cover, and refrigerate.
Ten minutes before the potatoes are cooked, spray a nonstick frying pan with the cooking spray, then heat over medium-high. Cook the fish fillets for 4-5 minutes on each side or until evenly browned and cooked through. Serve the fish and chips with the tartar sauce and lemon wedges.

4 Servings


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