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Fish and Fries

Total Time

Prep: 10 min. Bake: 35 min.

Makes

4 servings

"Tuck in" as if you're in a traditional British pub. These oven-baked, moist fish fillets have a fuss-free coating that's healthy but just as crunchy and golden as the deep-fried kind. Simply seasoned and also baked, the crispy fries are perfect on the side. —Janice Mitchell, Aurora, Colorado
Fish and Fries Recipe photo by Taste of Home
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Ingredients

  • 1 pound potatoes (about 2 medium)
  • 2 tablespoons olive oil
  • 1/4 teaspoon pepper
  • FISH:
  • 1/3 cup all-purpose flour
  • 1/4 teaspoon pepper
  • 1 large egg
  • 2 tablespoons water
  • 2/3 cup crushed cornflakes
  • 1 tablespoon grated Parmesan cheese
  • 1/8 teaspoon cayenne pepper
  • 1 pound haddock or cod fillets
  • Tartar sauce, optional

Directions

  1. Preheat oven to 425°. Peel and cut potatoes lengthwise into 1/2-in.-thick slices; cut slices into 1/2-in.-thick sticks.
  2. In a large bowl, toss potatoes with oil and pepper. Transfer to a 15x10x1-in. baking pan coated with cooking spray. Bake, uncovered, 25-30 minutes or until golden brown and crisp, stirring once.
  3. Meanwhile, in a shallow bowl, mix flour and pepper. In another shallow bowl, whisk egg with water. In a third bowl, toss cornflakes with cheese and cayenne. Dip fish in flour mixture to coat both sides; shake off excess. Dip in egg mixture, then in cornflake mixture, patting to help coating adhere.
  4. Place on a baking sheet coated with cooking spray. Bake 10-12 minutes or until fish just begins to flake easily with a fork. Serve with potatoes and, if desired, tartar sauce.

Nutrition Facts

1 serving: 376 calories, 9g fat (2g saturated fat), 120mg cholesterol, 228mg sodium, 44g carbohydrate (3g sugars, 2g fiber), 28g protein. Diabetic Exchanges: 3 starch, 3 lean meat, 1-1/2 fat.

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