Oven-Fried Fish & Chips

15 Reviews
From: EatingWell Magazine May/June 2009

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.

Ingredients 4 servings

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  • Canola or olive oil cooking spray
  • 1 1/2 pounds russet potatoes, scrubbed and cut into 1/4-inch-thick wedges
  • 4 teaspoons canola oil
  • 1 1/2 teaspoons Cajun or Creole seasoning, divided
  • 2 cups cornflakes
  • 1/4 cup all-purpose flour
  • 1/4 teaspoon salt
  • 2 large egg whites, beaten
  • 1 pound cod, (see Tip) or haddock, cut into 4 portions

Preparation

  • Active

  • Ready In

  1. Position racks in upper and lower third of oven; preheat to 425 °F. Coat a large baking sheet with cooking spray. Set a wire rack on another large baking sheet; coat with cooking spray.
  2. 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.
  3. 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.
  4. Bake the fish on the upper oven rack until opaque in the center and the breading is golden brown and crisp, about 20 minutes.
  • Tip: Overfishing and trawling have drastically reduced the number of cod in the U.S. and Canadian Atlantic Ocean and destroyed its sea floor. For sustainably fished cod, choose U.S. Pacific cod or Atlantic cod from Iceland and the northeast Arctic. For more information, visit Monterey Bay Aquarium Seafood Watch at seafoodwatch.org.
  • Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray.

Nutrition information

  • Serving size: 4 oz. fish & about 1/2 cup chips
  • Per serving: 323 calories; 5 g fat(1 g sat); 3 g fiber; 46 g carbohydrates; 23 g protein; 29 mcg folate; 53 mg cholesterol; 3 g sugars; 0 g added sugars; 512 IU vitamin A; 21 mg vitamin C; 24 mg calcium; 4 mg iron; 404 mg sodium; 835 mg potassium
  • Nutrition Bonus: Vitamin C (57% daily value), Potassium (29% dv)
  • Carbohydrate Servings: 3
  • Exchanges: 3 starch, 3 lean meat

Reviews 15

December 08, 2014
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By: EatingWell User
Hard and dry This did not work for me, and I (thought I) followed the recipe exactly. The flour made an unpleasant shell, and the cornflakes were one more layer of hardness. It's definitely healthier than pan-fried, but I'm glad I tested this before serving it to guests. Will just use Panko next time. Pros: low fat Cons: hard crust
December 29, 2013
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By: EatingWell User
Healthy and easy My husband, who primarily limits himself to zapping turkey bacon in microwave and scrambling eggs, prepared this recipe for our supper one night. It is one of our favorite meals and a special treat for me to have him fix it for a meal. I am very health conscious and can enjoy this without guilt and later feel satisfied. Pros: Quick meal Cons: NULL
July 02, 2013
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By: EatingWell User
Well worth the extra effort of preparation First time I made this I was a bit frustrated with all the prep work, even after reading the directions a couple times before diving in. Once the food was prepared however, the cleanup commenced while the food was in the oven, resulting in a cleaned up kitchen in no time. The results of my labors was well worth all the complaints I made. I have passed this recipe on to all my friends as it is so good and good for you. The only thing I would do different is to use even less oil on the potatoes - instead of 4 teaspoons try 2 or none at all. Even better! Pros: Low fat moist fish, crispy potatoes, delicious. Cons: Time consuming prep work, lots of dishes
February 07, 2013
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By: Betr2
Tasty. Hubby asks for it all the time 1st time, I didn't have Cajun spice so used a 'Steak and Fish' herb mix that I had. The second time I made up a Cajun style spice mix including Fennel seeds, paprika, cumin and coriander. I use wholemeal flour, no added salt and added some crushed garlic and finely chopped onion to whole egg. Yummy sandwich version in the 1600 calorie heart healthy meal plan {crispy fish sandwich with pineapple slaw} - I use this recipe for the fish. Pros: Add whatever spices you like or make your own mix Cons: NULL
January 14, 2013
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By: bennerob
Great Taste In a Little Bit of Time This was a fabulous dinner and relatively fast . The fish was moist with a crisp crust, and it's versatile in that you can use whatever white fish and non-sugar cereal you have around. My children like french fries but not potatoes (go figure!), but they loved these oven-baked chips. This is definitely in my family's rotation. Pros: Very tasty and fast Cons: None
January 12, 2013
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By: EatingWell User
Kids loved it My picky husband and kids loved this recipe. There were no left overs! Pros: Easy prep, and cooking Cons: Didn't come across any
February 22, 2012
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By: EatingWell User
Tasty and Easy I had all the ingredients on hand when I was looking for a recipe. I had about 1/2 panko crumbs that I added to the cornflakes, just to use them up. The seasoning added just the right amount of kick. I used olive oil for the fries. Will definitely make this recipe again. The fish would make a great sandwich, too. It was very crispy without being fried. Pros: Both items can bake in the same oven Cons: NULL
February 18, 2012
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By: EatingWell User
simple and yum ( reguardless a go to cod recipe) This was very good quick recipe. I had all the ingredients on hand so i went with it. I prob will make this again however I don't care for cornflakes too much so I will prob swap that out with panko and maybe add a little seasoning to that as well. didnt really taste the bayou while eating only after. Potatoes came out great crispy on the outside soft inside, added a pinch of salt. Pros: NULL Cons: NULL
November 10, 2011
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By: Yelena Y.
As good as low-fat can get I thought this turned out really well considering there is no frying involved and the ingredients are low in fat. I will probably make this again, but I'm gonna try to figure out a way to make the potatoes crispier on the outside. Pros: Easy to make Cons: Not quite like the real thing