Thursday, September 2, 2010

Lighter Fare

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Let's be honest, sometimes fried food is awesome. Like good old beer battered fish and chips. Unfortunately that same delightful fare hardens arteries and turns the blood in our veins to sludge with regular consumption...thus the "baked fish and chips". I still, of course, love fried fish...but this is a great and still-tasty option!

Baked Fish & Chips


For the Chips
- 3 medium russet potatoes
- 1/4 cup olive oil
- paprika
- salt and pepper
- chili powder

For the Fish
- 2 3/4 cups of crispy rice cereal (i.e. Rice Krispies)
- salt and pepper
- paprika
- 3 large egg whites
- 1 1/2 lbs. of skinless boneless white fish (I used Tilapia) cut into 2-by-4-inch pieces


1. Position racks in the upper and lower thirds of the oven and preheat to 450 degrees, then place a baking sheet on one of the racks to preheat it.

2. Prepare the chips: cut the potatoes into 1/4-inch-thick sticks, then toss them with the olive oil, pinch of chili powder, salt and pepper.

3. Carefully remove the hot baking sheet from the oven and spread the potatoes in an even layer over it. Bake on the top oven rack until browned and crisp for 25-30 minutes.

4. While the chips are cooking, make the fish. Set a wire rack on a baking sheet and coat thoroughly with cooking spray. Lightly crush the rice cereal in a bowl with your fingers - then mix in the salt, pepper and paprika. In a separate bowl, whisk the egg whites and a pinch of salt until frothy.

5. Dip the fish in the egg whites, then roll in the cereal crumbs to coat thoroughly. Place the fish on the rack so the majority of the crust is exposed and mist with cooking spray.

6. Bake the fish on the bottom oven rack until crisp and just cooked through - about 12 minutes. Season with salt and black pepper before serving.

If you like tartar sauce, try this substitute: Mix 2/3 cup nonfat Greek yogurt, 2 tbsp. sweet pickle relish, a splash of lemon juice, a splash of hot sauce and season with salt - then cover and chill for 10 minutes.

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