Fish and Chips
Ingredients
The Fish
-
¼
cup
low-fat buttermilk
-
5
teaspoons
Old Bay seasoning
-
1
pound
cod, pollock, halibut, or other firm white fish fillets
-
2
large
egg whites
-
1
cup
whole wheat panko breadcrumbs
The Chips
-
1½
pounds
russet potatoes
-
1
tablespoon
extra-virgin olive oil
-
1
teaspoon
minced fresh garlic
-
¼
cup
white whole wheat flour
For Serving
-
to taste
lemon wedges
-
to taste
tartar sauce or malt vinegar
Instructions
- Preheat the oven to 400°F and prepare a baking sheet with foil and nonstick spray.
- Mix buttermilk and 1 teaspoon of Old Bay in a ziptop bag, add fish, seal, and refrigerate for 20 minutes.
- Cut potatoes into wedges, toss with olive oil, garlic, and 2 teaspoons of Old Bay, then spread on the baking sheet and bake for 25 minutes, turning halfway.
- Prepare three dishes: one with flour, one with whisked egg whites and 1 teaspoon of Old Bay, and one with panko and the last teaspoon of Old Bay.
- Dredge the fish in flour, then egg whites, and finally panko, pressing to adhere, and arrange on the baking sheet.
- Bake the fish and potatoes together for another 15 minutes until the fish is golden brown and flakes easily.
- Serve with lemon wedges and tartar sauce.
Nutrition Facts (estimated)
Servings
4
Calories
291
Total fat
5g
Total carbohydrates
30g
Total protein
32g
Sodium
20mg
Cholesterol
50mg
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