Oven Baked Fish & Chips
This version of the popular dish tastes fantastic and is much lower in calories, fat, and sodium, because it is all cooked in the oven.
For 4 Persons
1 egg, beaten
⅔ cup dried whole-wheat bread crumbs
2 teaspoons low-sodium season-all seasoning
4 skinless cod loin fillets,
each weighing 5 ounces
4 large floury potatoes, scrubbed and cut into chunky sticks,
weighing 1 pound 5 ounces in total
1 teaspoon garam masala
1 teaspoon paprika
½ teaspoon salt
1 tablespoon peanut oil
5 sprays cooking spray,
2 cups frozen peas
2 tablespoons light mayonnaise
1 tablespoon fat-free Greek-style yogurt
2 teaspoons lemon juice
1: Preheat the oven to 400°F. Put the beaten egg in a shallow dish. Put the bread crumbs in a separate shallow dish and thoroughly stir in the season-all seasoning. Dry the fish fillets on paper towels.
2: Dry the potato sticks on paper towels. Put them into a large bowl and stir in the garam masala, paprika, salt, and oil. Combine thoroughly, then spread out the potatoes on a baking sheet. Bake on the top shelf of the preheated oven for 5 minutes.
3: Meanwhile, coat each fish fillet, first in the beaten egg, allowing any excess to drip back into the dish, and then in the bread crumbs. Put them onto a separate baking sheet lined with parchment paper and spray thoroughly with cooking spray.
4: Put the fish in the oven on the shelf beneath the potatoes and bake for 5 minutes. Turn the potatoes over with a large spatula and return to the oven for an additional 10 minutes, or until the potatoes are crisp on the outside and soft in the center and the fish is cooked through.
5: Meanwhile, bring a small saucepan of water to a boil, add the peas, and cook for 5 minutes, or until tender. Drain and keep warm.
6: To make the sauce, combine the mayonnaise, yogurt, and lemon juice in a small bowl.
7: Serve the fish and fries immediately with the peas and sauce.