Crispy Fish-and-Chips Recipe

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Ingredients:

Serving

1 tbsp olive oil
2 garlic cloves, minced
2 large baking potatoes (about 1 lb), cut into 1/4-inch strips
1/4 tsp salt
pinch of freshly ground black pepper
4 (6-oz) snapper or other firm white fish fillets
pinch of ground red pepper
1/2 tsp paprika
1/2 tsp salt
1/8 tsp freshly ground black pepper
1/3 cup all-purpose flour
1 large egg white
3/4 cup crushed cornflakes
vegetable cooking spray
lemon wedges

Directions:

Preheat oven to 425°. Spray a large baking pan with cooking spray or line with nonstick aluminum foil.
Combine olive oil and garlic in a small skillet; cook over medium heat, stirring constantly, about 2 minutes or until fragrant. (Do not let the garlic brown.) Pour oil through a fine wire-mesh sieve into a medium bowl. Transfer garlic to a separate medium bowl.
Add potatoes to oil, and toss to coat. Arrange in a single layer in prepared pan, and bake at 425° for 20 to 25 minutes or until bottoms are browned. Turn potatoes, and bake 6 to 8 minutes or until browned and crisp. Add potatoes, salt, and pinch of black pepper to bowl with garlic; toss to coat. Cover with foil to keep warm.
Sprinkle fish with red pepper, paprika, salt, and 1/8 teaspoon black pepper. Place flour in a shallow dish. Whisk egg white and 1 tablespoon water in a medium bowl. Place cornflake crumbs in a shallow dish. Dredge fish in flour, shake off excess, and dip in egg white mixture. Dredge in cornflakes, coating completely.
Place a wire rack coated with cooking spray inside a large baking pan. Arrange fish in a single layer on rack; coat top of fish lightly with cooking spray, and bake 12 to 15 minutes or until crisp and browned. Serve with potatoes and lemon wedges.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	1432.87 Kcal (5999 kJ)
Calories from fat	157.92 Kcal
		% Daily Value*
Total Fat	17.55g	27%
Cholesterol	41.93mg	14%
Sodium	2381.68mg	99%
Potassium	628.99mg	13%
Total Carbs	265.34g	88%
Sugars	11.17g	45%
Dietary Fiber	16.3g	65%
Protein	53.62g	107%
Vitamin C	63mg	105%
Iron	25.7mg	143%
Calcium	206.9mg	21%

Amount Per 100 g
Calories	169.57 Kcal (710 kJ)
Calories from fat	18.69 Kcal
		% Daily Value*
Total Fat	2.08g	27%
Cholesterol	4.96mg	14%
Sodium	281.86mg	99%
Potassium	74.44mg	13%
Total Carbs	31.4g	88%
Sugars	1.32g	45%
Dietary Fiber	1.93g	65%
Protein	6.35g	107%
Vitamin C	7.5mg	105%
Iron	3mg	143%
Calcium	24.5mg	21%

* 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

29.3

Points
37

PointsPlus

Good Points

low fat,
saturated fat free,
low cholesterol

Bad Points

High in Sodium

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