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Fish and Chips-Style Cod
Fish and Chips-Style Cod
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From: Diabetic Living Magazine
You can make the perfect fish and chip meal at home using this easy recipe.
- By: Diabetic Living Magazine
Ingredients 4 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
- 1 pound fresh or frozen cod or halibut fillets
- ½ cup all-purpose flour
- ⅓ cup fat-free milk
- ⅓ cup ale or nonalcoholic beer
- 1 egg or ¼ cup refrigerated or frozen egg product, thawed
- ¼ teaspoon kosher salt
- Dash freshly ground black pepper
- ½ cup canola oil
- Malt vinegar
- Fried Parsley (optional, see Tip) (optional)
Preparation
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Prep
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Ready In
- Thaw fish, if frozen. Set aside. In a medium bowl, whisk together flour, milk, ale, egg, salt and pepper until combined. Cover and chill batter for 30 minutes.
- Preheat oven to 250°F. Rinse fish under cold running water; pat dry with paper towels. Cut fish crosswise into eight pieces. In an 8-inch skillet, heat oil over medium-high heat for 2 minutes.
- Dip four pieces of the fish in the batter, turning to coat and letting excess batter drip off. Fry the fish pieces in the hot oil about 4 minutes or until golden brown and fish flakes easily when tested with a fork, turning once. Transfer fried fish to paper towels; let stand to drain. Place fish on a baking sheet; keep warm in the oven. Repeat with remaining fish pieces.
- Serve fish with malt vinegar and, if desired, garnish with Fried Parsley.
- Tip: After cooking fish in the oil, add several sprigs of fresh flat-leaf parsley to the hot oil. Cook until parsley is no longer bubbly. Using a slotted spoon, remove parsley from oil. Drain on paper towels.
- Serving size: 1 serving
- Per serving: 177 calories; 8 g fat(1 g sat); 4 g carbohydrates; 21 g protein; 55 mg cholesterol; 118 mg sodium;
- Carbohydrate Servings: ½
- Exchanges: 3 lean protein, 1 fat
