oven-fried fish & chips
adapted from http://www.eatingwell.com/recipes
olive oil cooking spray
1-1/2 lbs. potatoes, washed, patted dry, and cut into 1/4" thick wedges
2 t. olive oil
1-1/2 t. Cajun or Creole seasoning, divided
2 c. cornflakes, crushed
1/4 cup flour
1/4 t. salt
2 large egg whites, beaten
1 lb. cod or haddock, cut into 4 portions
1. Position oven racks in upper and lower third of oven. Preheat oven to 425.
2. Coat one large baking sheet with cooking spray (or cover with foil and spray the foil).
3. Set a wire rack in a second baking sheet, and coat the rack well with olive oil spray.
4. Put the potato wedges in a large bowl and toss with the 2 t. oil and half of the seasoning (3/4 t.) Spread in one layer on the baking sheet without the rack. Bake on the lower oven rack for 20 minutes, turning them half-way through (just toss around—no need to turn individual pieces).
5. While potatoes are cooking, coarsely grind cornflakes in a food processor or crush in a plastic bag.
6. Mix up the flour with the rest of the seasoning (3/4 t.) and the salt
7. Line up three flat dishes. In the first one put the flour, in the next one the beaten egg whites, and in the third the crushed cornflakes
8. Dredge the fish in the flour mixture, then dip in the egg white, and then coat all sides with the cornflakes. Place on the oiled wire rack. Spray top of fish with olive oil spray.
9. Put the fish on the top oven rack (leaving potatoes in the oven) and cook for about 20 minutes—until fish is opaque in the center an the breading is golden brown and crisp. (This gives the potatoes 40 minutes altogether in the oven.)
I halved the olive oil on the potatoes. The nutrition info for the original recipe is: 325 calories, 5 g fat, 45 g Carbohydrates, 3 g fiber