Sunday, January 25, 2009

Fish & Chips -- the good-for-you way!

This is yet another WW recipe and it's a favorite in our household! I just made it for the first time on Thursday and it was husband-approved, which is hard to do with my new attempts at cooking! :)

Fish & Chips

1 lb fish filets (I used Cod) cut into 1" fish sticks
2 large potatoes, peeled and cut into thick fries
2 egg whites
1/4 c. flour
1/2 c. seasoned bread crumbs
1/4 c. skim milk
1 Tbs Dijon Mustard
Salt & Pepper to taste

Preheat oven to 400 degrees. Whisk the egg whites until frothy, and coat the fries in the egg whites. Place the fries on a baking sheet coated with cooking spray. Season to taste with salt and pepper (I used Lawry's Seasoning Salt). Cook until the fries are golden brown and crispy, about 40 minutes, turning once during cooking.

Meanwhile, whisk the milk and mustard in a medium bowl until well blended. Place the flour in another medium bowl and the bread crumbs in a separate medium bowl as well. Coat a fish stick with the flour, then the milk/mustard mixture, and finally coat well with bread crumbs. Place the fish stick on a baking sheet that is coated w/ cooking spray. Repeat for the remaining fish sticks. Coat the fish sticks lightly with cooking spray. Bake for 10-15 minuets, or until fish is flaky and fork tender.

Each WW serving is 5 points (Two 1" fish sticks and 8 thick-cut fries). Serve with tarter sauce.

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