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Oven Fried Fish and Chips PDF Print E-mail

KosherEye.com

Fish_fillets_-_ww_cookbookE
Adapted from Weight Watchers 50th Anniversary Cookbook

There's nothing more British than a piping hot fish fillet surrounded by crisp fries. We've done away with the deep-frying to make the dish healthier and easier to recreate at home. Our version uses panko and cornmeal in the crust for superb oven browning.

Ingredients

2 large (8 ounce) russet potatoes, scrubbed
1 teaspoon salt
¼ + ⅛ teaspoon ground pepper
⅓ cup panko
¼ cup cornmeal
2 large egg whites
1 tablespoon Dijon mustard
2 (8-ounce) tilapia fillets, each cut into 4 pieces

Directions

Preheat the oven to 475°F.
Cut each potato lengthwise into eight wedges. Place on a medium rimmed baking sheet; spray lightly with nonstick spray. Sprinkle with 1⁄2 teaspoon of the salt and 1⁄4 teaspoon of the pepper, and toss to coat. Arrange the potatoes in a single flat layer and bake, without turning, until the bottoms are deep golden and crisp, about 15 minutes. Turn the potatoes to the opposite cut side and bake until crisp, 10–15 minutes longer.

Meanwhile, to prepare the fish, spray another medium rimmed baking sheet with nonstick spray. Combine the panko and cornmeal in a food processor and pulse until finely ground. Spread the mixture on a piece of wax paper. Whisk together the egg whites and mustard in a shallow bowl.

Sprinkle the fish with the remaining 1⁄2 teaspoon salt and the remaining 1⁄8 teaspoon pepper. Dip each piece into the egg white mixture, then into the panko mixture, pressing to adhere. (Discard any leftover panko or egg mixture.) Place the fish on the baking
sheet and bake until the fish is golden brown and flakes easily when tested with a fork, 6–8 minutes.

Notes

4 servings

Per serving
(2 pieces fish with 4 potato wedges): 235 Cal, 4 g Total Fat, 2 g Sat Fat, 50 mg Chol, 847 mg Sod, 31 g Carb, 3 g Fib, 19 g Prot, 50 mg Calc.
PointsPlus value: 6.

Good idea
The Japanese-style bread crumbs known as panko have become so popular in the last few years that you'll now find them on the shelves of most supermarkets. Panko features large, airy flakes that cook up light and crisp, making them perfect for dishes like this.

Recipe, kosher, fish


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