We’re always
looking for new ways to include fish on the menu, and I thought this one was
worth a try. I never, ever deep-fry – just
too messy and smelly – I’ll leave that for dining out. Then it’s a real treat. However, this dish claimed to produce
batter-dipped fish in the oven.
It worked –
not deep-fried but certainly good. Keep the batter pretty thick as it will stay on the fish a little better,
and won’t add that many calories. I cut
my nice fillets in half to get the right size pieces – small enough to dip in
my batter bowl, and to cook in the amount of time given. I sprayed the potato wedges with olive oil
from my “Misto” sprayer.
Oven Baked Fish and Chips
10
ounces Baking Potato -- 2 medium
¼ cup Flour
1
teaspoon Baking Powder
½ teaspoon Poultry Seasoning
1 large Egg -- lightly beaten
3-4 tablespoons Skim Milk
32
ounces Cod Fillets -- Eight 4 oz
each (or haddock or flounder)
Preheat the
oven to 475°. Line a baking sheet with
non-stick foil.
Pierce the
potatoes several times with a sharp knife and set on paper towels on a
microwave-safe dish. Microwave on high
for 6-8 minutes, or until soft.
Set aside
until cool enough to handle. Cut each
potato into 6-8 lengthwise wedges.
Arrange in a single layer on half of the baking sheet. Mist lightly with non-stick spray.
In a small
bowl, whisk together the flour, baking powder and poultry seasoning. Stir in the egg and the smaller amount of milk to make a batter the
consistency of very thick pancake batter. If
needed, add more milk.
Pat the fish
fillets dry with paper towels or the batter will slide right off. Dip
the fish into the batter to coat lightly and set the pieces on the baking
sheet, not touching.
Bake for 20
minutes, or until the potatoes and fish are crisp and lightly browned and the
interior of the fish flakes when tested with a fork.
Serve
immediately.
4 Servings
"Prevention's
Healthy One Dish Meals”
Cost: $2.81 per serving using frozen cod fillets
from Sam’s
Per Serving:
295 Calories; 3g Fat (9.3% calories from fat); 45g Protein; 20g Carbohydrate;
1g Dietary Fiber; 151mg Cholesterol; 274mg Sodium. Exchanges: 1 Grain(Starch); 5 1/2 Lean Meat;
0 Non-Fat Milk; 0 Fat; 0 Other Carbohydrates.
We just had baked cod fillets the other night on freshly homemade Challah bread. But our cod comes ready to bake from Sam's. Hubby fries our fish in the garage on the workbench. He catches, cleans & fries 'em unless I'm making chowder, then all he does is clean 'em & cut them into chunks for me. I might try this recipe for other fish though. I'm always game for something new! Thanks!
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