0 hours 35 mins
0 hours 50 mins
2 6 oz. Cod filets
1 Medium russet potato, peeled and cut into 1/4 inch slices
1/2 Cup Wondra Flour
2 Large eggs, beaten with a tablespoon of water
1 Cup Panko breadcrumbs
1 Tbsp. Olive oil
1 Tsp. Garlic powder
Kosher salt and freshly ground black pepper to taste
1/4 Cup Low fat mayonnaise
2 Tbsp. Sweet pickle relish
1 lemon, cut into quarters
Malt Vinegar, for serving (optional)
6. If you want additional browning on the fish , place under the broiler for 2-3 minutes at the end of the cooking time to get golden.
7. While the fish and potatoes are baking, make the tartar sauce by mixing the mayo, relish and juice of 1-2 lemon wedges in a small bowl. Put in small serving bowls and put to the side.
NOTE: This is a classic fish and chips dinner with a twist. Everything is baked, not fried. Everyone loves crispy fried fish and french fries but the fat and breading can really add on the calories and the pounds.
I found a way to lighten up this recipe significantly by doing a couple of things to keep it light.
First, the fish. I use Wondra flour which is lighter than all purpose flour and provides just a light dusting of flour. You can use all purpose flour but this has just been my choice for years. (Really great when making gravy too…it doesn’t clump.)
I use Panko breadcrumbs which are light and super crunchy. It satisfies the need for crispy fish without all the oil. Spraying the prepared fish with some cooking spray helps them get golden brown. Then, I bake at a high temperature rather than frying…a really big savings on calories and points for my WW friends.
The chips are all about moderation and preparation. First, I cut the slices pretty thin (but not potato chip thin…I want some texture.). I toss them in a little bit of olive oil and seasoning and let them crisp up in the oven rather than a deep fry. Better oil choice, easier portion control and absolutely delicious. Doesn’t get any better than that.
I serve it with Malt vinegar which is pretty traditional in England and Ireland (great for the waist line too) but I also make a lightened up version of tartar sauce using light mayo and a lot of lemon juice. That means I don’t need as much mayo which is another savings. Wedges or slices of lemons round out the meal.
Looking for a fun St. Patty’s Day lunch or just a delicious but lightened up fish and chips, this is just what the doctor ordered. Enjoy.
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