Baked Fish and Chips
These baked fish and chips have much less fat and calories than deep-fried ones, but it still tastes delicious, and this time you don't have to feel guilty about it.
Ingredients
| 2 | slices |
whole wheat bread
|
* |
| 1 | x |
all-purpose flour
for dusting |
* |
| 1 | large |
egg whites
beaten |
|
| 8 | ounces |
fish fillets
2 filliets |
|
| 2 | tablespoons |
olive oil
|
|
| 2 | each |
russet potatoes
peeled and cut into wedges |
* |
| 1 | x |
salt and black pepper
to taste |
* |
| Yogurt dipping sauce: | |||
| ⅓ | cup |
greek yogurt
or regular yogurt |
|
| 1 | tablespoon |
parsley leaves
freshly chopped |
|
| 1 | x |
lemon slice
to serve |
* |
Directions
Preheat the oven to 350℉ (180℃).
Toss the potato with olive oil, salt and black pepper on a sprayed large baking until well coated.
Bake for 20 to 25 minutes or until golden, slightly brown and fork tender.
Meanwhile whisk together the yoghurt and parsley until well combined and keep refrigerated before serving.
Add the bread in a food processor and process until finely crumbled.
Transfer the bread crumbs to a large plate.
Place the flour and egg white in two separate bowls.
Coat the the fish with the flour, shake off the excess, dip into the egg white, then roll in the breadcrumbs to make sure the fillet is well and evenly coated with bread crumbs.
Place the fish on a sprayed baking sheet or lined with parchment paper.
Once the potatoes are done, remove from the oven. Set aside.
Bake fish for about 15 minutes or until golden and fish flakes easily when tested with a fork in the thickest part.
Divide the fish and chips between the serving plates.
Serve warm with the yoghurt sauce.
Squeeze fresh lemon juice over the fish fillet.
Nutrition Facts
Serving Size 184g (6.5 oz)
