All about fresh, flavorful food
One of my favorite holidays, St. Patrick’s Day, is coming up. And, to celebrate, I thought I would pass along a healthy Irish dish I came across that would be perfect to celebrate the day: oven-fried fish and chips.
Normally, fish and chips provide your body with hundreds of unnecessary calories (and not much else). In fact, a medium order of fish and chips from Jack in the Box, a fast-food restaurant originally founded in San Diego that has recently made its way to the Kansas City area, contains a whopping 660 total calories with 34.7 grams of fat.
So, I would like to introduce you to a non-fried version of this traditional Irish dish. This recipe cuts the calories in half and even contains 58 percent of your recommended vitamin C dosage for the day.
Oven-fried fish & chips cut the original recipe's calorie count in half and still taste great.
Photo by nettsu/ Courtesy flickr
• 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
• 1/4 cup all-purpose flour
• 1/4 teaspoon salt
• 2 large egg whites, beaten
• 1 pound Pacific cod, cut into 4 portions
1. Position racks in upper and lower third of oven; preheat to 425 degrees. Coat a large baking sheet with cooking spray. Set a wire rack on another large baking sheet; coat with cooking spray.
2. Place potatoes in a colander. Thoroughly rinse with cold water, and 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.
3. 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.
4. Bake the fish on the upper oven rack until opaque in the center and the breading is golden brown and crisp, about 20 minutes.
Enjoy, and Happy St. Patrick’s Day!