Crispy Fish & Chips

Crispy Fish & Chips

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From: Diabetic Living Magazine

Puffed corn cereal and seasoned sweet potatoes set this dish apart from your typical fish and chips meal.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 4 4-ounce fresh or frozen white fish fillets, such as haddock, cod, catfish, or mahi mahi, about 1 inch thick
  • ½ cup plain fat-free Greek yogurt
  • ¼ cup sliced green onions
  • 2 teaspoons lime juice
  • 1 teaspoon kosher salt
  • ½ teaspoon black pepper
  • 3 cups packaged shredded cabbage with carrot (coleslaw mix)
  • Nonstick cooking spray
  • 1 pound sweet potatoes, cut into ½-inch wedges
  • 2 tablespoons olive oil
  • 1 teaspoon chili powder
  • 1 egg, lightly beaten
  • 1 tablespoon water
  • 2½ cups puffed corn cereal, such as General Mills' Kix, or corn flakes, coarsely crushed
  • Lime wedges

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 400°F. Thaw fish, if frozen. For slaw, in a medium bowl combine yogurt, green onions, lime juice, ½ teaspoon of the salt and ¼ teaspoon of the pepper. Stir in coleslaw mix. Cover and chill until ready to serve.
  2. Line a 15x10-inch baking pan with foil; lightly coat with cooking spray. Place sweet potatoes in the prepared pan. Drizzle with 1 tablespoon of the oil and sprinkle with ¼ teaspoon of the salt and the chili powder; toss to coat. Bake 20 to 25 minutes or until tender and brown.
  3. Meanwhile, rinse fish; pat dry. In a shallow dish combine egg and the water. In another shallow dish combine crushed cereal and the remaining ¼ teaspoon salt and ¼ teaspoon pepper. Dip fish in egg mixture, then in cereal mixture, turning to coat.
  4. In a 10-inch oven-going skillet heat the remaining 1 tablespoon oil over medium-high. Add fish; cook just until browned. Turn fish. Transfer skillet to oven. Bake 14 to 16 minutes or until fish flakes easily. Serve fish with sweet potatoes, slaw and lime wedges.

Nutrition information

  • Serving size: : 1 fish fillet, 8 potato wedges and ½ cup slaw
  • Per serving: 366 calories; 10 g fat(2 g sat); 6 g fiber; 40 g carbohydrates; 29 g protein; 223 mcg folate; 103 mg cholesterol; 9 g sugars; 17,675 IU vitamin A; 29 mg vitamin C; 189 mg calcium; 6 mg iron; 564 mg sodium; 968 mg potassium
  • Nutrition Bonus: Vitamin A (354% daily value), Folate (56% dv), Vitamin C (48% dv), Iron (33% dv)
  • Carbohydrate Servings:
  • Exchanges: ½ vegetable, 2½ starch, 3 lean protein, ½ fat

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