Oven Fried Fish Chips Diabetic Recipe 45

FISH 'N' CHIPS FOR THE DIABETIC

Steps:

• In a medium bowl, combine oil and 1/8 teaspoon pepper.
• Cut potatoes lengthwise into 1/2-in. strips.
• Add to oil mixture and toss to coat.
• Place on a baking sheet coated with nonstick cooking spray.
• Bake at 425 degrees for 25-30 minutes or until golden brown and crisp.
• Meanwhile, in a shallow bowl, combine flour and remaining pepper.
• In another bowl, beat egg and water.
• In a third bowl, combine cornflakes, Parmesan cheese and cayenne.
• Dredge fillets in flour, then dip in egg mixture and coat with crumbs.
• Place on a baking sheet coated with nonstick cooking spray.
• Bake at 425 degrees for 10-14 minutes or until fish flakes easily with a fork.
• Serve with chips and tartar sauce if desired.

OVEN-FRIED FISH & CHIPS (DIABETIC) RECIPE - (4/5)

Steps:

• 4 servings 2.Position racks in upper and lower third of oven; preheat to 425°F. Coat a large baking sheet with cooking spray. Set a wire rack on another large baking sheet; coat with cooking spray. 3.Place potatoes in a colander. Thoroughly rinse with cold water, 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. 4.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. 5.Bake the fish on the upper oven rack until opaque in the center and the breading is golden brown and crisp, about 20 minutes.

OVEN-FRIED FISH & CHIPS

Steps:

• For tartar sauce, in a small bowl, mix mayonnaise, relish and lemon zest. Refrigerate until serving., Preheat oven to 400°. Cut potatoes lengthwise into 1-in.-thick wedges; toss with oil, 1/2 teaspoon salt and 1/4 teaspoon pepper. Spread evenly in a greased 15x10x1-in. baking pan. Roast until golden brown, stirring occasionally, 40-45 minutes. , Meanwhile, in a small skillet, toast panko bread crumbs over medium-low heat until lightly browned, stirring occasionally, 5-7 minutes. Transfer to a shallow bowl; stir in seasoned bread crumbs., Sprinkle cod with the remaining salt and pepper; spread top and sides of fish with mayonnaise. Dip in crumb mixture to cover mayonnaise, pressing firmly to help adhere. Place in a greased 15x10x1-in. baking pan, crumb side up. Sprinkle with any remaining crumb mixture. Bake until fish just begins to flake easily with a fork, 12-15 minutes., Toss potatoes with cheese and parsley. Serve fish and potatoes with tartar sauce and, if desired, vinegar.