Fish and Fries Recipe

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Fish and Fries
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Ingredients:

Directions:

  1. In a large bowl, combine oil and pepper. Cut potatoes lengthwise into 1/2-in. strips. Add to oil mixture; toss to coat.
  2. Place on a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray. Bake, uncovered, at 425° for 25-30 minutes or until golden brown and crisp.
  3. Meanwhile, in a shallow bowl, combine flour and pepper. In a second shallow bowl, beat egg and water. In a third bowl, combine the cornflakes, cheese and cayenne. Dredge fish in flour, then dip in egg mixture and coat with crumb mixture.
  4. Place on a baking sheet coated with cooking spray. Bake at 425° for 10-15 minutes or until fish flakes easily with a fork. Serve with chips and tartar sauce if desired. Yield: 4 servings.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 549.08 Kcal (2299 kJ)
Calories from fat 79.9 Kcal
% Daily Value*
Total Fat 8.88g 14%
Cholesterol 103.24mg 34%
Sodium 389.79mg 16%
Potassium 345.99mg 7%
Total Carbs 85.73g 29%
Sugars 2.4g 10%
Dietary Fiber 3.54g 14%
Protein 27.76g 56%
Vitamin C 13.1mg 22%
Iron 5.8mg 32%
Calcium 70.9mg 7%
Amount Per 100 g
Calories 156.02 Kcal (653 kJ)
Calories from fat 22.7 Kcal
% Daily Value*
Total Fat 2.52g 14%
Cholesterol 29.34mg 34%
Sodium 110.76mg 16%
Potassium 98.31mg 7%
Total Carbs 24.36g 29%
Sugars 0.68g 10%
Dietary Fiber 1.01g 14%
Protein 7.89g 56%
Vitamin C 3.7mg 22%
Iron 1.7mg 32%
Calcium 20.1mg 7%

* 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

  • 11
    Points
  • 14
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low sodium

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