Fish and Chips Recipe

Looking for an easy Fish and Chips recipe? Learn how to make Fish and Chips using healthy ingredients.


Submitted by mpkatz

Makes 4 servings



You've probably shunned this dish for ages ?? and rightly so. But bake, don't fry, and you can put this favorite back on the menu. 5 Points

Recipe Ingredients for Fish and Chips

4 sprays cooking spray
2 medium potato(es), peeled and cut into 8 wedges each
1/4 tsp salt, or more to taste (enough for potatoes and fish)
1/4 tsp black pepper, or to more taste (enough for potatoes and fish)
1/4 cup skim milk
1 tbsp Dijon mustard
1/2 cup seasoned bread crumbs
1/4 cup all-purpose flour
20 oz uncooked cod, four 5 oz fillets
4 tbsp red wine vinegar

Recipe Directions for Fish and Chips

  1. Preheat oven to 400ºF. Coat 2 large baking sheets with cooking spray.

  2. Place potato wedges on one baking sheet and lightly coat with cooking spray; season to taste with salt and pepper. Bake until golden brown and tender, about 45 minutes.

  3. Whisk milk and mustard together in a shallow dish. Place bread crumbs in another shallow dish and put flour in a third shallow dish.

  4. Season both sides of fish with salt and pepper. Place fish in flour and turn to coat. Place fish in milk mixture and turn to coat. Place fish in bread crumbs and turn to coat.

  5. Transfer fish to second prepared baking sheet and lightly coat with cooking spray. Bake fish until fork-tender, about 10 to 15 minutes. Serve fish and potato wedges with vinegar on the side. Yields 1 fillet, 4 potato wedges and 1 tablespoon of vinegar per serving.

Categories

Fish, Main Dish

Nutrition Facts
Serving Size 306.2g
Amount Per Serving
Calories
330
Calories from Fat
22
% Daily Value*
Total Fat
2.4g
4%
Saturated Fat
0.4g
2%
Trans Fat
0.0g
Cholesterol
78mg
26%
Sodium
709mg
30%
Potassium
880mg
25%
Total Carbohydrates
37.1g
12%
Dietary Fiber
3.3g
13%
Sugars
2.6g
Protein
38.1g
Vitamin A 2% Vitamin C 38%
Calcium 7% Iron 14%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
95% confidence
B+
  Good points
  • Very low in saturated fat
  • Low in sugar
  • Very high in selenium
  • High in vitamin B6
  • High in vitamin C
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