Baked Fish and Chips
Serves
4
Cost/Serving
$1.24
Serving Size: 2 fish strips and 1 cup potatoes
Ingredients
- 4 cups potatoes (about 4 medium)
- 1 tablespoon oil (canola or vegetable)
- 1/8 teaspoon salt
- 1/8 teaspoon ground black pepper
- 4 fish filets (of any fish), thawed (about 3 ounces each)
- 3 cups cornflakes
- 1 egg
- 2 tablespoons water
- 1/3 cup flour
Instructions
- The potatoes (chips) take longer to bake. Once they are in the oven, prepare the fish.
- Preheat oven to 425°F.
- Scrub potatoes under running water using a clean vegetable brush. Cut in half and then into 1/4 inch slices.
- Combine potatoes, oil, salt, and pepper in a bowl. Stir so potatoes are covered with oil.
- Spray a cookie sheet with cooking spray and lay slices out in a single layer.
- Bake for 15 minutes. Turn potatoes over and bake for 15 minutes more. (for a total of 30 minutes)
- Cut each fillet into two strips.
- Place cornflakes in a plastic bag. Crush by rolling a glass over the bag.
- Beat egg and water together in a bowl.
- Spray a cookie sheet with cooking spray. Put flour in a dish. Dip each strip into flour, then egg mixture, then cornflakes.
- Place fish on the sheet and bake in oven for 15 minutes until fish is 145°f or flakes easily with a fork.
Tips
Line baking pans with foil for easy cleanup.
For tartar sauce, stir together 2 tablespoons light mayonnaise and 2 tablespoons pickle relish.
Nutrition Facts
4 servings per recipeServing Size: 2 fish strips and 1 cup potatoes
Amount Per Serving
Calories 400
- % Daily Value*
- Total Fat 7g
- 9%
- Saturated Fat 1g
- 5%
- Trans Fat 0g
- Cholesterol 90mg
- 30%
- Sodium 280mg
- 12%
- Total Carbohydrates 61g
- 22%
- Dietary Fiber 5g
- 18%
- Total Sugars 4g
- Includes 2g Added Sugars
- 4%
- Protein 26g
- Vitamin D 4mcg
- 20%
- Calcium 44mg
- 4%
- Iron 8mg
- 45%
- Potassium 1223mg
- 25%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
