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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 on 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.

Print Recipe

Nutrition Facts

4 servings per recipe

Serving Size: 2 fish strips and 1 cup potatoes

Amount Per Serving

Calories 410

: % Daily Value*
Total Fat 7g: 11%
Saturated Fat 1g: 5%
Trans Fat 0g
Cholesterol 90mg: 30%
Sodium 300mg: 13%
Total Carbohydrates 63g: 21%
Dietary Fiber 6g: 24%
Total Sugars 4g
Added Sugars: NA*
Protein 26g

Vitamin D 3.6mcg: 18%
Calcium 44mg: 3%
Iron 9mg: 50%
Potassium 1227mg: 26%

* 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.

NA* - We are currently in the process of integrating the new FDA Nutrition Standards. Added Sugar information is not currently avaliable for the recipe. We will be updating the information shortly.