Fish and chips are traditionally sold wrapped in paper to soak up all the grease - not a good sign. To cut the calories in half and reduce the fat, we coat the delicate fish in a crispy cornflake crust and then bake it along with sliced potatoes. Serve with: Coleslaw and malt vinegar or lemon wedges.
Canola or olive oil cooking spray
russet potatoes, scrubbed and cut into 1/4-inch-thick wedges
Cajun or Creole seasoning, divided
large egg whites, beaten
Pacific cod, (see Note) or haddock, cut into 4 portions
Position racks in upper and lower third of oven; preheat to 425 degrees F. Coat a large baking
sheet with cooking spray. Set a wire rack on another large baking sheet; coat with cooking spray.
Place potatoes in a colander. Thoroughly rinse with cold water, then pat dry completely with paper towels. Toss the potatoes, oil and 3/4 teaspoon
Cajun (or Creole) seasoning in a large bowl. Spread on the baking sheet without the rack. Bake on the lower oven rack, turning every 10 minutes, until tender and golden, 30 to 35 minutes.
Meanwhile, coarsely grind cornflakes in a food processor or blender or crush in a sealable plastic bag. Transfer to a shallow dish. Place flour, the remaining 3/4 teaspoon Cajun (or Creole) seasoning and salt in another shallow dish and egg whites
in a third shallow dish. Dredge fish in the flour mixture, dip it in egg white and then coat all sides with the ground cornflakes. Place on the prepared wire rack. Coat both sides of the breaded fish with cooking spray.
Bake the fish on the upper oven rack until opaque in the center and the breading is golden brown and crisp, about 20 minutes.
Note: Overfishing and trawling have drastically reduced the number of cod
in the Atlantic Ocean and destroyed its sea floor. A better choice is Pacific cod (a.k.a. Alaska cod); it is more sustainably fished and has a larger, more stable population, according to Monterey Bay Aquarium Seafood Watch (mbayaq.org/cr/seafoodwatch.asp).
Calories 325, Total Fat 5 g, Monounsaturated Fat 3 g, Cholesterol 43 mg, Sodium 331 mg, Carbohydrate 45 g, Fiber 3 g, Protein 24 g, Potassium 955 mg. Daily Values: Vitamin C 58%. Exchanges: Starch 3, Lean Meat 3.
Percent Daily Values are based on a 2,000 calorie diet