Name: Oven-Fried Fish & Chips
Cook time: 25 min
Total time: 45 min
Ingredients: 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; 0.25 cup all-purpose flour; 0.25 teaspoon salt; 2 large egg whites, beaten; 1 pound cod, (see Tip) or haddock, cut into 4 portions

Oven-Fried Fish & Chips

4.3

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9 Reviews

Fish and chips are traditionally sold wrapped in paper to soak up excess grease. 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.

EatingWell Test Kitchen

Updated on August 16, 2019

Cook Time:

25 mins

Additional Time:

20 mins

Total Time:

45 mins

Servings:

Yield:

16 to 2 oz. fish & cups chips

Nutrition Profile:

Dairy-Free Diabetes Appropriate Heart Healthy High Blood Pressure High-Protein Low Added Sugars Low Sodium Low-Calorie

Jump to Nutrition Facts

Ingredients

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
¼ cup all-purpose flour
¼ teaspoon salt
2 large egg whites, beaten
1 pound cod, (see Tip) or haddock, cut into 4 portions

Directions

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.

Tips

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 Facts (per serving)

323	Calories
5g	Fat
46g	Carbs
23g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 4 oz. fish & about 1/2 cup chips
Calories 323
% Daily Value *
Total Carbohydrate 46g	17%
Dietary Fiber 3g	12%
Total Sugars 3g
Protein 23g	46%
Total Fat 5g	7%
Saturated Fat 1g	3%
Cholesterol 53mg	18%
Vitamin A 512IU	10%
Vitamin C 21mg	23%
Folate 29mcg	7%
Sodium 404mg	18%
Calcium 24mg	2%
Iron 4mg	19%
Magnesium 58mg	14%
Potassium 835mg	18%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.