Tuesday, January 17, 2012

Golden Fish and Chips

Tonight was Fish and Chips, but I made a healthier version from Cooking Light. I cut some Pacific cod loins into smaller pieces and then dipped them in beaten egg whites and then in a corn flakes crumb mixture. The coated fish pieces went on an oiled baking sheet and then in a hot oven to cook for 10 minutes.

The chips part of dinner was some baby fingerling potatoes that I quartered and then tossed in a mixture of melted butter and vegetable oil. I spread them out on a baking sheet in a single layer and sprinkled with salt before baking in a hot oven for about 30 minutes.

The vegetable part of our dinner was a Tangy Marinated Coleslaw, another Cooking Light recipe.

Golden Fish Pieces with Dilled Tartar Sauce
Adapted from Cooking Light

2 tablespoons reduced-fat mayonnaise
2 tablespoons plain nonfat yogurt
1 tablespoon plus 1 teaspoon sweet pickle relish
1 teaspoon lemon juice
1/4 teaspoon onion powder
1/4 teaspoon dried dillweed
1/4 cup plus 2 tablespoons crushed corn flakes cereal
2 tablespoons grated Parmesan cheese
1 teaspoon paprika
1/4 teaspoon salt
1 pound grouper or other firm white fish fillets, cut into bite-sized pieces
2 egg whites, lightly beaten
vegetable cooking spray

Combine first 6 ingredients; stir well. Cover sauce, and chill.

Combine cereal and next 3 ingredients in a shallow bowl.

Dig fish in egg whites; dredge in cereal mixture. Place on a baking sheet coated with cooking spray. Bake at 500 degrees for 8-10 minutes or until crispy. Serve with sauce.

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