Preheat oven to 450 degrees. Spray two rimmed baking pans with nonstick spray; set aside.
Recipe
Author
Hy-Vee Test Kitchen
Save Options
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.
Servings and Ingredients
Ingredients
Serves 4
| Quantity | Ingredient | Add |
|---|---|---|
| 4 medium 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 | ||
| ⅛ tsp. white pepper | ||
| 1 large 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
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.
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.
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