Oven Fried Fish Chips Diabetic Recipe 45

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OVEN-FRIED FISH & CHIPS



Oven-Fried Fish & Chips image

My baked fish is a shoo-in when you want fish and chips without the frying mess. Dare I say, they're a little upgrade from the English pub classic. Get more of my recipe at cinnamonspiceandeverythingnice.com. -Reeni Pisano, Wappingers Falls, New York

Provided by Taste of Home

Categories     Dinner

Time 1h10m

Yield 4 servings.

Number Of Ingredients 15

1/3 cup mayonnaise
2 tablespoons dill pickle relish or chopped dill pickle
2 teaspoons grated lemon zest
FISH AND POTATOES:
1-1/2 pounds baking potatoes (about 3 medium)
2 teaspoons olive oil
3/4 teaspoon kosher salt, divided
1/2 teaspoon coarsely ground pepper, divided
1/2 cup panko bread crumbs
1/4 cup seasoned bread crumbs
4 cod fillets (4 ounces each)
2 tablespoons mayonnaise
2 tablespoons grated Parmesan cheese
2 teaspoons chopped fresh parsley
Malt vinegar, optional

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.

Nutrition Facts : Calories 475 calories, Fat 24g fat (4g saturated fat), Cholesterol 54mg cholesterol, Sodium 789mg sodium, Carbohydrate 40g carbohydrate (2g sugars, Fiber 5g fiber), Protein 23g protein.

FISH 'N' CHIPS FOR THE DIABETIC



Fish 'n' Chips for the Diabetic image

From TOH Cooking for 2. These crunchy fillets have just the right "kick" to them for my DH. Paired with a salad or "skinny" cole slaw, he can still have his fish 'n chips!

Provided by Denise in da Kitchen

Categories     Healthy

Time 45m

Yield 2 serving(s)

Number Of Ingredients 11

1 tablespoon olive oil
1/4 teaspoon pepper, divided
2 medium baking potatoes, peeled
3 tablespoons all-purpose flour
1 egg
1 tablespoon water
1/3 cup crushed corn flakes
1 1/2 teaspoons grated parmesan cheese
1 dash cayenne pepper
1/2 lb haddock fillet
tartar sauce (optional)

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.

Nutrition Facts : Calories 361.9, Fat 10.3, SaturatedFat 2.1, Cholesterol 155.5, Sodium 336.6, Carbohydrate 40.5, Fiber 3, Sugar 1.8, Protein 26.2

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