Oven Fish 'N' Chips


Classifications: Main Dishes

Qty Measure Ingredient


2 tablespoons olive or vegetable oil

1/4 teaspoon pepper

4 medium baking potatoes (1 pound), peeled


1/3 cup all-purpose flour

1/4 teaspoon pepper

Egg substitute equivalent to 1 egg

2 tablespoons water

2/3 cup crushed cornflakes

1 tablespoon grated Parmesan cheese

1/8 teaspoon cayenne pepper

1 pound frozen haddock fillets, thawed

Tartar sauce, optional

Instructions: In a medium bowl, combine oil and pepper. Cut potatoes lengthwise into 1/2-in. strips. Add to oil mixture; toss to coat. Place on a 15-in. x 10-in. x 1-in. baking pan that has been coated with nonstick cooking spray. Bake, uncovered, at 425* for 25-30 minutes or until golden brown and crisp. Meanwhile, combine flour and pepper in a shallow dish. In a second dish, beat egg substitute and water. In a third dish, combine cornflakes, cheese and cayenne. Dredge fish in flour, then dip in egg mixture and coat with crumb mixture. Place on a baking sheet that has been coated with nonstick cooking spray. Bake at 425* for 10-15 minutes or until fish flakes easily with a fork. Serve with chips and tartar sauce if desired.



Background: Note: NUTRITIONAL ANALYSIS FOR FISH: One 4-ounce serving (calculated without tartar sauce) equals 243 calories, 328 mg sodium, 67 gm cholesterol, 28 gm carbohydrate, 27 gm protein, 2 gm fat.

DIABETIC EXCHANGES: 3 very lean meat, 2 starch.

NUTRITIONAL ANALYSIS FOR CHIPS: One 4-ounce serving equals 137 calories, 4 mg sodium, 0 cholesterol, 18 gm carbohydrate, 2 gm protein, 7 gm fat.

DIABETIC EXCHANGES: 1-1/2 fat, 1 starch.

Serves: 4

Food Exchanges: