Baked Fish and Chips Recipe

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Ingredients:

Serving

1 1/2 lb yukon gold potatoes (about 4), cut in half lengthwise, then each half cut into 4 wedges
salt
1 1/2 lb firm fillets of whitefish such as tilapia (thawed if frozen)
1/2 cup all-purpose flour
2 large eggs, beaten
1 1/2 cups crushed cornflakes (from about 3 cups cornflakes)

Directions:

Arrange two racks in top and bottom thirds of oven and preheat to 450ºF. Line two rimmed baking sheets with heavy-duty foil. Mist one sheet with cooking spray. Top second sheet with a wire rack and mist rack with cooking spray.
Arrange potatoes on first baking sheet, coat with a layer of cooking spray and sprinkle with salt. Bake in bottom third of oven until undersides are golden, 15 to 20 minutes.
While potatoes are baking, sprinkle both sides of fish with salt, dredge in flour and dip into eggs, letting excess drip off. Coat fish with crushed cornflakes. Place on wire rack on second baking sheet. Mist fish with cooking spray.
Turn potatoes and return to bottom third of oven. Place fish in top third of oven. Bake until potatoes are golden on both sides and fish is cooked through, about 15 minutes longer. Serve immediately.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	2187.02 Kcal (9157 kJ)
Calories from fat	127.57 Kcal
		% Daily Value*
Total Fat	14.17g	22%
Cholesterol	372mg	124%
Sodium	1158.26mg	48%
Potassium	3055.12mg	65%
Total Carbs	469.06g	156%
Sugars	28.1g	112%
Dietary Fiber	19.32g	77%
Protein	57.7g	115%
Vitamin C	239.6mg	399%
Iron	603.3mg	3352%
Calcium	160.6mg	16%

Amount Per 100 g
Calories	182.61 Kcal (765 kJ)
Calories from fat	10.65 Kcal
		% Daily Value*
Total Fat	1.18g	22%
Cholesterol	31.06mg	124%
Sodium	96.71mg	48%
Potassium	255.09mg	65%
Total Carbs	39.17g	156%
Sugars	2.35g	112%
Dietary Fiber	1.61g	77%
Protein	4.82g	115%
Vitamin C	20mg	399%
Iron	50.4mg	3352%
Calcium	13.4mg	16%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

44.1

Points
58

PointsPlus

Good Points

low fat,
saturated fat free,
low sodium

Bad Points

High in Sodium

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