Pages

dimanche 14 septembre 2014

BAKED FISH AND CHIPS

BAKED FISH AND CHIPS


Ingredients:

Tartar Sauce (see recipe below)
1 pound (3 medium) russet potatoes, unpeeled
1/2 cup whole-wheat flour
6 tablespoons whole-wheat bread crumbs
Pinch freshly-ground black pepper
1 egg white or egg substitute
1 pound halibut, cod, sole, or scrod fillets, cut into 4-ounce portions.

Preparation:

Preheat oven to 400 degrees F. Lightly spray a baking sheet with with non-stick cooking spray. Prepare Tartar Sauce.

Scrub potatoes and slice potatoes lengthwise into wedges. Arrange the potato wedges on one side, leaving enough room for the fish fillets, and spray them with cooking spray. Bake for approximately 15 to 20 minutes or until golden brown and tender.

While potatoes are baking, combine flour, bread crumbs and pepper in a shallow bowl.

In another shallow bowl, lightly beat the egg white. Dip the fish fillets in the egg white, then coat both sides with the flour mixture. Transfer the prepared fish fillets to the baking sheet, alongside the potatoes; continue to cook for approximately 10 minutes more until fish is light and flaky.

Tartar Sauce:
2/3 cup fat-free mayonnaise
1 tablespoon sweet pickle relish
1 teaspoon freshly-squeezed lemon juice
1 teaspoon minced parsley
Pinch cayenne pepper

In a small bowl, combine mayonnaise, pickle relish, lemon juice, parsley, and cayenne pepper until well blended. Store, covered, in refrigerator until ready to use.

 











universities program, universities programs, nursing degrees online, online nursing programs, online social work degree, social work degree online, online paralegal degree, criminal justice degree online, online associates degree, associates degree online, accounting degree online, online accounting degree, online graduate programs, online accounting degree programs, online accounting degrees, online accounting masters degree, accounting degrees online, accounting online degree, online accounting classes, forensic accounting degree, online accounting schools, accountant degree, accountancy degree, online accounting class, online schools for accounting, accounting degree programs, online degrees accounting, accounting degree program 

0 commentaires:

Enregistrer un commentaire