Baked Fish and Chips

INGREDIENTS:

  • 2 cups multigrain loaf, cubed
  • 1 extra large sweet potato, peeled
  • 4 3- to 4-oz white fish filets (such as Alaskan pollock)
  • 1/2 tsp Cajun seasoning or paprika
  • Sea salt and fresh ground black pepper, to taste 
  • 2 egg whites

INSTRUCTIONS:

  1. Preheat oven to 350°F. Bake bread cubes on a baking sheet for 10 minutes or until toasted. Leave oven on and at the same temperature.
  2. Using a food processor fitted with a standard blade, grind break cubes into about 1 1/2 cups bread crumbs, about 3 minutes.
  3. Using a mandoline, slice sweet potato into paper-thin slices. (If you don’t have a mandoline, thinly slice with a knife.)
  4. Lay sweet potato slices on baking sheets lined with parchment paper or aluminum foil. Bake at 350°F for about 8 minutes. Then reduce oven to 250°F and continue baking for 4 to 5 minutes or until slightly browned and crisp. Makes about 4 cups chips.
  5. Preheat oven to 425°F.
  6. Sprinkle filets with seasoning, salt and pepper. Place egg whites and bread crumbs into 2 separate bowls. Dip filets into egg white, then roll in bread crumbs and place into shallow cooking pan. Bake for 6 minutes. Serve each filet with 1 cup chips.

Nutrients per serving (1 filet and 1 cup chips): Calories: 300, Total Fat: 5 g, Sat. Fat: 1 g, Carbs: 44 g, Fiber: 4 g, Sugars: 5 g, Protein: 14 g, Sodium: 640 mg, Cholesterol: 80 mg

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