Oven "Fried" Fish and Chips

Name: Oven "Fried" Fish and Chips
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 2
Ingredients: 2 potatoes; 1 egg whites; 1/4 tsp paprika; 1/2 tsp salt; 1/2 tbsp canola oil; parchment paper; 300 g cod fillet; 1 egg whites; 1/4 cup milk, partly skimmed, 2%; 4 tbsp cornstarch; 4 tbsp cornmeal (polenta); 3/4 tsp paprika; 1/4 tsp cayenne pepper; vegetable oil spray; 65 mL

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50% would make this recipe again

Fish and chips with tartare sauce.

«Fish and Chips», Britain's favourite take-away, is completely revisited here, to obtain a tasty but healthier result with no deep-frying.

Preparation : 10 min Cooking : 30 min

570 calories/serving

Best Price for 2 servings :
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Ingredients

2	potatoes, yukon gold, if available	400 g
1	egg whites, for the chips	2 tbsp
1/4 tsp	paprika, for the chips	1 g
1/2 tsp	salt, for the chips	2 g
1/2 tbsp	canola oil, for the baking sheet and the rack	8 mL
	parchment paper, for the sheet
300 g	cod fillet, or hake
1	egg whites, for the fish	2 tbsp
1/4 cup	milk, partly skimmed, 2%, for the fish	65 mL
4 tbsp	cornstarch, for the fish	30 g
4 tbsp	cornmeal (polenta), for the fish	30 g
3/4 tsp	paprika, for the fish	2 g
1/4 tsp	cayenne pepper, for the fish	1 g
	vegetable oil spray, for the fish
65 mL	Tartare Sauce	1/4 cup

Before you start

Time well the potato and fish preparation so that the fish is baked during the last 15 min of potato baking.

Method

Preheat the oven to 260°C/500°F. Line with parchment paper a large baking sheet then oil it lightly. Start baking the potatoes. Prepare the fish during the first 15 min of potato baking. Bake the fish with the potatoes during the last 15 min of potato baking.

Oven «fried» chips

Cut the potatoes in half lengthwise, then cut each half into 4-6 wedges. It is important to cut them into wedges of similar size so that they will all cook evenly and be done at the same time.
In a deep dish, whisk the egg white with the paprika and salt. Add the potato wedges and coat them well with the egg white mixture. Transfer them to the baking sheet. Don't crowd the potatoes on the sheet or they will steam and not turn golden-brown.
Bake on the bottom oven rack 15 min, then turn the potatoes and bake an additional 15 min.

Oven «fried» fish

Cut the fish into servings.
Prepare 2 shallow dishes: beat the egg and milk in one dish, then combine the cornstarch, cornmeal, spices, and a pinch of salt in the other dish. Dip one fish piece at the time, first in the dry mixture, then in the egg mixture. Let the excess egg drip off before coating the fish in the dry mixture again. Turn the fish to coat both sides.
Put the fish on an oiled rack of a broiler pan and spray them evenly with a vegetable oil spray. Bake the fish for 15 min on the top oven rack.
Take the fish and chips out of the oven. Add salt to taste. Serve with the tartar sauce on the side.

Nutrition Facts Table

per 1 serving (370g)

Amount

% Daily Value

Calories

570

Fat

18 g

28 %

Saturated 2.9 g
+ Trans 0.1 g

15 %

Cholesterol

70 mg

Sodium

690 mg

29 %

Carbohydrate

64 g

21 %

Fibre

6 g

25 %

Sugars

5 g

Net Carbs

58 g

Protein

38 g

Vitamin A

19 %

Vitamin C

29 %

Calcium

11 %

Iron

23 %

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Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :

Vegetables and Fruits :	1	serving
Grain Products :	1 ½	servings
Milk and Alternatives :	¼	serving
Meat and Alternatives :	1 ¾	servings

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Claims

This recipe is :

Diet-related health claims :: Heart-healthy
Excellent source of :: Fibre, Folacin, Magnesium, Niacin, Phosphorus, Potassium, Selenium, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin E
Good source of :: Iron, Manganese, Pantothenic Acid, Vitamin A, Vitamin B1, Vitamin D, Vitamin K, Zinc
Source of :: Calcium, Copper, Omega-3, Vitamin C
Low :: Cholesterol, Saturated Fat
Free :: Added Sugar, Trans Fat