Fish & Chips
Serve this British specialty with malt vinegar or fresh lemon juice, to be
sprinkled on the fish and chips at the table. If sole is unavailable, other
delicate, white-fleshed fish can be used; try scrod or whiting.
Four 5-ounce baking potatoes
1 tablespoon + 1 teaspoon canola oil
3/4 teaspoon paprika
1/3 cup + 2 teaspoons fine plain dried bread crumbs
3/4 teaspoon salt
Pinch ground red pepper
Four 4-ounce sole fillets
Preheat oven to 450o F. Spray 15 x 10" jelly-roll pan with nonstick cooking
spray. Cut potatoes into halves, then cut halves into 3 wedges each; place into
medium bowl. Sprinkle potatoes with 1 teaspoon of the oil and 1/4 teaspoon of
the paprika; toss to coat. Place coated potato wedges in a single layer onto
one side of prepared pan; bake 15 minutes, until just tender. Remove potatoes
from oven; leave oven on. Meanwhile, in shallow bowl or pie plate, combine
bread crumbs, salt, pepper and remaining 1/2 teaspoon paprika; with fork, stir
in remaining 1 tablespoon oil, blending until crumbs are evenly moistened. One
at a time, press fillets into crumb mixture, turning to coat both sides (fillets
will not be completely coated); place coated fillets in a single layer onto pan
with potatoes. Bake 12 minutes, until fish flakes easily when tested with fork
and potatoes are browned and tender.
SERVING SIZE: 1 Fish Fillet, 6 Potato Wedges
POINTS: 7.5 (6)
PER SERVING: 291 Calories/7 g Total Fat/1 g Saturated Fat
60 mg Sodium/31 g Total Carbohydrate/3 g Dietary Fiber/26 g Protein
* Whenever possible, I calculate ALL my Points on my website with my
Offline Points Calculator
in the Half Points Mode,
which rounds UP to the nearest Half Point.
This keeps my site consistent.
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