Celebrate St. Patrick's Day with Oven-Fried Fish & Chips

| 3/5/2012 4:47:55 PM

J.PattonOne 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

Oven-Fried Fish & Chips 


• 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