Fish 'n' Chips Recipe

Serves/Makes: 4 servings

Ingredients:

  • 4 sole fillets, about 4 ounces each and 3/4 inch thick
  • 4 baking potatoes, about 5 ounces each
  • 1 tablespoon + 1 teaspoon canola oil
  • 1/4 teaspoon + 1/2 teaspoon paprika
  • 1/3 cup + 2 teaspoons fine plain dried bread crumbs
  • 3/4 teaspoon salt
  • Pinch ground red pepper
How to cook Fish 'n' Chips:
  • Preheat oven to 450°F (230°C). Spray 15x10-inch jelly-roll pan with nonstick cooking spray.
  • Cut potatoes into halves, then cut halves into 3 wedges each; place into medium bowl. Sprinkle potatoes with 1 teaspoon of the oil and 1/4 teaspoon of the paprika; toss to coat.
  • Place coated potato wedges in a single layer onto one side of prepared pan; bake 15 minutes, until just tender. Remove potatoes from oven; leave oven on.
  • Meanwhile, in shallow bowl or pie plate, combine bread crumbs, salt, pepper and remaining 1/2 teaspoon paprika; with fork, stir in remaining 1 tablespoon oil, blending until crumbs are evenly moistened.
  • One at a time, press fillets into crumb mixture, turning to coat both sides (fillets will not be completely coated); place coated fillets in a single layer onto pan with potatoes.
  • Bake 12 minutes, until fish flakes easily when tested with fork and potatoes are browned and tender.
  • Serve the Fish and Chips immediately.

Notes:

The Fish 'n' Chips recipe is delicious, simple, and really easy to cook. Serve this British specialty with malt vinegar or fresh lemon juice, to be sprinkled on the fish and chips at the table. If sole is unavailable, other delicate, white-fleshed fish can be used; try cod, scrod or whiting.

Nutritional Value:

Serving (1 fish fillet, 6 potato wedges) provides: 1 fat, 1 1/2 proteins, 1 1/2 breads.
Per serving: 291 calories, 7 g total fat, 1 g saturated fat, 54 mg cholesterol, 60 mg sodium, 31 g total carbohydrate, 3 g dietary fiber, 26 g protein, 65 mg calcium.

Comment:

Fish and Chips (also "Fish 'n' Chips"), a popular take-away food with British origins, consists of deep-fried fish in batter or bread crumbs with deep-fried chipped (slab-cut) potatoes.


This recipe for Fish 'n' Chips serves/makes: 4 servings

The Fish 'n' Chips recipe is adopted from Weight Watchers New 365 Day Menu Cookbook.

Main Ingredient: Sole (more Sole recipes)
Preparation Method: Baked (more Baked recipes)
Cuisine: British (more British recipes)

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