Related recipes: Corn,
Dairy Foods, Egg-Free, Fish,
Halibut, Main Dishes, Potatoes,
Red Snapper, Seafood, Soy-Free,
A healthful way of preparing a favorite combination—kids
Yield: 4 servings
Vegetable oil spray
4 large russet potatoes
1 Tbs (15mL) vegetable oil
1/2 tsp (3g) salt
1/2 cup (75g) cornmeal
1/4 tsp (2g) salt
1/2 tsp (2g) pepper
1/2 cup (120mL) skim milk
1 Tbs (15mL) vegetable oil, additional
1 lb (455g) red snapper, or other fish fillets
Preheat oven to 450°F (230°C).
Spray two nonstick baking sheets with vegetable oil spray.
Scrub potatoes well to remove all dirt and cut out imperfections.
Peeling is optional. Cut potatoes into long strips, about 1/2x1/2-inch (1x1cm) thick. Place in
a bowl and pat dry with paper towels.
Pour 1 Tbsp (15mL) oil over the potatoes and, with your hands,
distribute oil evenly all over potatoes. Place potatoes on cookie sheets in one layer.
Sprinkle with salt.
Bake for 45 minutes, turning once or twice with a spatula to allow each
side to brown.
Place cornmeal and milk separately into two small dishes. Season
cornmeal with salt and pepper.
Cut fish into pieces that are approximately 2 inches (5cm) by 3 inches
(8cm). Dip fish pieces into milk, then into cornmeal, making sure that all the fish is
Spray a nonstick skillet with vegetable oil spray. Heat oil in skillet
and fry fish, 2 - 3 pieces at a time, until crust is light brown, and fish becomes opaque.
Transfer fish to an oven-proof dish and place in oven to keep warm until all fish is done.
When potatoes are crisp and brown, remove from oven and place on a
platter with fish pieces.
Serve with lemon slices, and ketchup, if desired.
Serving Size 1 serving
Calories from Fat 280 (39%)
% Daily Value*
47%Total Fat 31g
Polyunsaturated Fat 4.5g
Monounsaturated Fat 17.2g
Sugar Alcohols 0g