24th July 2007

Guilt-Free Fish & Chips

posted in Fitness Food, Main Dishes |

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

This entry was posted on Tuesday, July 24th, 2007 at 9:21 pm and is filed under Fitness Food, Main Dishes. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

There are currently 2 responses to “Guilt-Free Fish & Chips”

  1. 1
    On July 29th, 2007, Pamela said:

    Thanks for dropping by my blog The Cooking Ninja. ๐Ÿ™‚ I like this guilt free way of cooking the fish. ๐Ÿ™‚ Btw: I have checked out your version of the Glass Noodle salad. Very interesting variation ๐Ÿ™‚

  2. 2
    On September 11th, 2007, Cathy said:

    Loved the chips–they were delicious! I messed up the fish somehow, though. Will have to try it again.

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