Fish and Chips
Crispy crusted fish and tasty oven fried new potatoes!

Serves 6

• 2 tablespoons olive oil
• 2 tablespoons all-purpose flour
• 1 teaspoon Old Bay seasoning
• 1 1/2 teaspoons salt
• 1/8 teaspoon cayenne pepper
• 2 large egg whites
• 1 cup cornflake crumbs
• 1 teaspoon chili powder
• 1 1/2 teaspoons dried oregano
• 6 cod or other thick white fish fillets (approximately 2 1/4 pounds total)
• 1 1/2 pounds red new potatoes, with skins and thinly sliced
• 6 cloves garlic, sliced
• 1/4 teaspoon black pepper

Meanwhile, line jelly-roll pan with foil and lightly coat with cooking oil spray. On sheet of waxed paper, combine flour, Old Bay seasoning, 1/2 teaspoon salt and cayenne. In small bowl, beat egg whites until stiff, glossy peaks form. On second sheet of waxed paper, combine crumbs, chili powder and 1 teaspoon oregano.

Dip fillets into flour mixture to coat both sides. Working with one fillet at a time, spread beaten whites on one side. Cover egg white side with crumb mixture. Repeat with whites and crumbs on other side. Place on foil-lined baking pan.

When oven is heated, add potatoes, garlic, remaining 1/2 teaspoon oregano, remaining 1 teaspoon salt and the black pepper to hot roasting pan; toss to coat potatoes. Return to oven. Place fish on pan in middle rack in oven.

Bake in 450° oven until fish is crisp and cooked through, 15 minutes; remove from oven and keep warm. Bake potatoes another 5 minutes or until tender and browned.

Per Serving: 318 Calories; 3g Fat (8.6% calories from fat); 1g Saturated Fat; 35g Protein; 37g Carbohydrate; 3g Dietary Fiber; 73mg Cholesterol; 822mg Sodium. Exchanges: 2 Grain(Starch); 4 Lean Meat; 0 Vegetable; 1/2 Fat.

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