Oven-Fried Fish and Chips

Recipe

Main Dish
Oven-Fried Fish and Chips

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User Rating

3.81 out of 5 stars
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16 ratings

Recipe Data

4
Servings
15min
Prep
45min
Total

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    Description

    This healthier take on fish and chips doesn't involve all of the oil and grease that goes along with frying. Enjoy the fresh and flaky cod with crispy-on-the-outside, soft-on-the-inside, potato wedges.

    Recipe Tags

    Servings and Ingredients

    Ingredients
    Serves 4
    QuantityIngredientAdd
    4medium russet potatoes
    2 tbsp.Hy-Vee all-purpose flour
    ½ tsp.Hy-Vee paprika
    1 ¼ lbs.fresh or frozen cod fillets 1/2-inch-thick, thawed if frozen
    ½ c.Hy-Vee plain bread crumbs
    ¼ tsp.Hy-Vee garlic powder
    tsp.white pepper
    1large egg white
    ¼ c.Hy-Vee fat-free skim milk
    Lemon wedges, for serving
    Purchased coleslaw, for serving

    Things To Grab

    • Two rimmed baking pans
    • Hy-Vee nonstick cooking spray
    • Resealable plastic bag
    • Meat thermometer

    Directions

    1. Preheat oven to 450 degrees. Spray two rimmed baking pans with nonstick spray; set aside. 

    2. Cut each potato lengthwise into 8 wedges. Pat dry with paper towels. Combine flour and 1/4 teaspoon paprika in a large resealable plastic bag. Place potato wedges in bag. Seal bag and toss to coat. Place potatoes on one prepared baking pan; spray with nonstick spray. Bake for 10 minutes.

    3. Cut fish into 3x2-inch pieces. Rinse fish; pat dry with paper towels. Combine bread crumbs, remaining 1/4 teaspoon paprika, garlic powder, and pepper in a shallow dish. Whisk together egg white and milk in another shallow dish. Dip fish into egg white mixture. Then dip fish into crumb mixture, turning to coat all sides. Place fish on remaining baking pan; set aside. 

    4. Turn potatoes over after 10 minutes baking and spray with nonstick spray. Continue baking the potatoes and bake the fish for 15 to 20 minutes or until fish flakes when tested with a fork (145 degrees) and potatoes are golden brown. Serve with lemon wedges and coleslaw.

    Nutrition facts

    Servings

    270 Calories per serving

    Amounts Per Serving

    • Total Fat: 1.5g
    • Cholesterol: 65mg
    • Sodium: 570mg
    • Total Carbohydrates: 36g
    • Protein: 28g

    Daily Values

    0%
    Iron 10%
    0%
    Calcium 6%
    0%
    Vitamin D 6%
    0%
    Potassium 20%

    Recipe Source:

    Hy-Vee Monthly Ad October 2018