Oven Baked Fish and Chip Platter

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.

1 comment:

  1. 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!

    ReplyDelete

Hi...we'd love to hear from you.