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EatingWell
Oven-Fried Fish & Chips
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.

Ingredients
Directions
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.
Tips
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
Serving Size:
4 oz. fish & about 1/2 cup chips Per Serving:
323 calories; protein 22.9g; carbohydrates 45.9g; dietary fiber 3.3g; sugars 2.6g; fat 5.4g; saturated fat 0.5g; cholesterol 53.3mg; vitamin a iu 511.6IU; vitamin c 20.9mg; folate 28.7mcg; calcium 23.6mg; iron 3.5mg; magnesium 57.9mg; potassium 834.9mg; sodium 403.5mg; thiamin 0.8mg.
Exchanges:
3 starch, 3 lean meat
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