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Cook Time:25 minsAdditional Time:20 minsTotal Time:45 minsServings:4Yield:16 to 2 oz. fish & cups chipsJump to Nutrition Facts
Cook Time:25 minsAdditional Time:20 minsTotal Time:45 minsServings:4Yield:16 to 2 oz. fish & cups chips
Cook Time:25 mins
Cook Time:
25 mins
Additional Time:20 mins
Additional Time:
20 mins
Total Time:45 mins
Total Time:
45 mins
Servings:4
Servings:
4
Yield:16 to 2 oz. fish & cups chips
Yield:
16 to 2 oz. fish & cups chips
Jump to Nutrition Facts
Cook Mode(Keep screen awake)IngredientsCanola or olive oil cooking spray1 1/2 pounds russet potatoes, scrubbed and cut into 1/4-inch-thick wedges4teaspoonscanola oil1 1/2 teaspoons Cajun or Creole seasoning, divided2cupscornflakes¼cupall-purpose flour¼teaspoonsalt2large egg whites, beaten1 pound cod, (see Tip) or haddock, cut into 4 portions
Cook Mode(Keep screen awake)
Ingredients
Canola or olive oil cooking spray
1 1/2 pounds russet potatoes, scrubbed and cut into 1/4-inch-thick wedges
4teaspoonscanola oil
1 1/2 teaspoons Cajun or Creole seasoning, divided
2cupscornflakes
¼cupall-purpose flour
¼teaspoonsalt
2large egg whites, beaten
1 pound cod, (see Tip) or haddock, cut into 4 portions
DirectionsPosition racks in upper and lower third of oven; preheat to 425 degrees F. Coat a large baking sheet with cooking spray. Set a wire rack on another large baking sheet; coat with cooking spray.Place potatoes in a colander. Thoroughly rinse with cold water, then pat dry completely with paper towels. Toss the potatoes, oil and 3/4 teaspoon Cajun (or Creole) seasoning in a large bowl. Spread on the baking sheet without the rack. Bake on the lower oven rack, turning every 10 minutes, until tender and golden, 30 to 35 minutes.Meanwhile, coarsely grind cornflakes in a food processor or blender or crush in a sealable plastic bag. Transfer to a shallow dish. Place flour, the remaining 3/4 teaspoon Cajun (or Creole) seasoning and salt in another shallow dish and egg whites in a third shallow dish. Dredge fish in the flour mixture, dip it in egg white and then coat all sides with the ground cornflakes. Place on the prepared wire rack. Coat both sides of the breaded fish with cooking spray.Bake the fish on the upper oven rack until opaque in the center and the breading is golden brown and crisp, about 20 minutes.TipsTip: Overfishing and trawling have drastically reduced the number of cod in the U.S. and Canadian Atlantic Ocean and destroyed its sea floor. For sustainably fished cod, choose U.S. Pacific cod or Atlantic cod from Iceland and the northeast Arctic. For more information, visit Monterey Bay Aquarium Seafood Watch at seafoodwatch.org.Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray.Originally appeared: EatingWell Magazine, May/June 2009
Directions
Position racks in upper and lower third of oven; preheat to 425 degrees F. Coat a large baking sheet with cooking spray. Set a wire rack on another large baking sheet; coat with cooking spray.Place potatoes in a colander. Thoroughly rinse with cold water, then pat dry completely with paper towels. Toss the potatoes, oil and 3/4 teaspoon Cajun (or Creole) seasoning in a large bowl. Spread on the baking sheet without the rack. Bake on the lower oven rack, turning every 10 minutes, until tender and golden, 30 to 35 minutes.Meanwhile, coarsely grind cornflakes in a food processor or blender or crush in a sealable plastic bag. Transfer to a shallow dish. Place flour, the remaining 3/4 teaspoon Cajun (or Creole) seasoning and salt in another shallow dish and egg whites in a third shallow dish. Dredge fish in the flour mixture, dip it in egg white and then coat all sides with the ground cornflakes. Place on the prepared wire rack. Coat both sides of the breaded fish with cooking spray.Bake the fish on the upper oven rack until opaque in the center and the breading is golden brown and crisp, about 20 minutes.TipsTip: Overfishing and trawling have drastically reduced the number of cod in the U.S. and Canadian Atlantic Ocean and destroyed its sea floor. For sustainably fished cod, choose U.S. Pacific cod or Atlantic cod from Iceland and the northeast Arctic. For more information, visit Monterey Bay Aquarium Seafood Watch at seafoodwatch.org.Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray.
Position racks in upper and lower third of oven; preheat to 425 degrees F. Coat a large baking sheet with cooking spray. Set a wire rack on another large baking sheet; coat with cooking spray.
Place potatoes in a colander. Thoroughly rinse with cold water, then pat dry completely with paper towels. Toss the potatoes, oil and 3/4 teaspoon Cajun (or Creole) seasoning in a large bowl. Spread on the baking sheet without the rack. Bake on the lower oven rack, turning every 10 minutes, until tender and golden, 30 to 35 minutes.
Meanwhile, coarsely grind cornflakes in a food processor or blender or crush in a sealable plastic bag. Transfer to a shallow dish. Place flour, the remaining 3/4 teaspoon Cajun (or Creole) seasoning and salt in another shallow dish and egg whites in a third shallow dish. Dredge fish in the flour mixture, dip it in egg white and then coat all sides with the ground cornflakes. Place on the prepared wire rack. Coat both sides of the breaded fish with cooking spray.
Bake the fish on the upper oven rack until opaque in the center and the breading is golden brown and crisp, about 20 minutes.
Tips
Tip: Overfishing and trawling have drastically reduced the number of cod in the U.S. and Canadian Atlantic Ocean and destroyed its sea floor. For sustainably fished cod, choose U.S. Pacific cod or Atlantic cod from Iceland and the northeast Arctic. For more information, visit Monterey Bay Aquarium Seafood Watch at seafoodwatch.org.
Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray.
Originally appeared: EatingWell Magazine, May/June 2009
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Nutrition Facts(per serving)323Calories5gFat46gCarbs23gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
