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New Age Fish and Chips

Recipe Image

Make it a Meal

Add these dishes to make a full meal:

Old Fashioned Macaroni Salad with Tuna

My Mother’s Lentil Soup

Chocolate Chip Cookies

Wine Pairings

A healthful way of preparing a favorite combination—kids love this!

Preparation facts

Yield: 4 servings

Ingredients

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

Directions

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 thoroughly coated.

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.

Nutrition facts

Serving Size 1 serving
Calories 721
Calories from Fat 280 (39%)
% Daily Value*
47%Total Fat 31g
29%Saturated Fat 5.8g
Polyunsaturated Fat 4.5g
Monounsaturated Fat 17.2g
26%Cholesterol 77mg
29%Sodium 684mg
60%Potassium 2096mg
25%Total Carbohydrate 76g
32%Dietary Fiber 8.1g
Sugars 0g
Sugar Alcohols 0g
68%Protein 34g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
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