Fish 'N' Chips Recipe

Recipe Type: Halibut, Seafood, Potatoes, Diet

Yields: 4 servings

Prep time: 30 min

Bake time: 20 min

Ingredients:

Tartar Sauce (see recipe below)

1 pound (3 medium) russet potatoes, unpeeled 

1/2 cup whole-wheat flour

6 tablespoons whole-wheat bread crumbs

Pinch freshly-ground black pepper

1 egg white or egg substitute

1 pound halibut, cod, sole, or scrod fillets, cut into 4-ounce portions.

Preparation:

Preheat oven to 400 degrees F. Lightly spray a baking sheet with with non-stick cooking spray. Prepare Tartar Sauce.

Scrub potatoes and slice potatoes lengthwise into wedges. Arrange the potato wedges on one side, leaving enough room for the fish fillets, and spray them with cooking spray. Bake for approximately 15 to 20  minutes or until golden brown and tender.

While potatoes are baking, combine flour, bread crumbs and pepper in a shallow bowl.

In another shallow bowl, lightly beat the egg white. Dip the fish fillets in the egg white, then coat both sides with the flour mixture. Transfer the prepared fish fillets to the baking sheet, alongside the potatoes; continue to cook for approximately 10 minutes more or until a meat thermometer inserted in the fish fillets registers an internal temperature of 145 degrees F. Remove from oven and serve.

Makes 4 servings (4-ounce serving of fish, 4-ounce serving of potatoes, and 1 tablespoon of Tartar Sauce per serving). 

Tartar Sauce:

2/3 cup fat-free mayonnaise

1 tablespoon sweet pickle relish

1 teaspoon freshly-squeezed lemon juice

1 teaspoon minced parsley

Pinch cayenne pepper

In a small bowl, combine mayonnaise, pickle relish, lemon juice, parsley, and cayenne pepper until well blended. Store, covered, in refrigerator until ready to use.