Monday, March 3, 2014

Healthy Fish & Chips

Fish and chips is truly delicious, but deep frying is definitely not healthy.  Here's a healthier way to make this classic meal without the side of guilt.  This is a recipe in 2 parts.  First, baked fries (or, chips), and second, pan-fried fish.  Enjoy!

Baked Fries
(serves 2)

2 medium potatoes*
TexJoy (or your favorite seasoning blend)
butter flavor cooking spray

Preheat your oven to 400.

Chop potatoes into fry-size pieces.

Put parchment paper on a cooking sheet.  Spread out the fries in a single layer.  Spray the fries with cooking spray and sprinkle with TexJoy.

Bake for 20 minutes.

Remove the cookie sheet from the oven and use a large spatula to flip the fries over.  Spray the fries with cooking spray and sprinkle with TexJoy.

Bake for another 15-20 minutes or until the fries reach desired crispness.

*You can substitute sweet potatoes for the potatoes.  Make recipe as described above, but reduce baking time to 10 minutes on each side.

While the fries are in the oven, prepare the fish.

Pan-Fried Fish
(serves 2)

8 oz whitefish (cod, tilapia, etc)
1/4 c flour
1/4 c cornmeal
1 egg white
2 tbsp water
TexJoy (or salt & pepper)
butter flavor cooking spray

Cut the fish into strips.  How many cuts you make depends on the size of your fish fillets.  I cut mine once in half lengthwise and widthwise.  Sprinkle the fish with TexJoy.

Combine the flour and cornmeal in a small bowl.

Combine the egg white and water in another small bowl.

Dip the fish in the egg white mixture, and then dip the fish in the flour mixture to coat.

Spray a frying pan or griddle with cooking spray and heat to medium-high.  Add the fish and cook until the bottom of the fish is golden-brown (3-5 minutes).  Spray the fish with cooking spray, and sprinkle with TexJoy.  Carefully flip the fish over in the pan to grill the other side.  The fish is done when both sides are golden-brown and the inside is flakey.

This meal is also delicious with my Everyday Salad on the side.

Happy eating!

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