Amarante
|
 Thu, Nov 24 2016, 6:57 am
SKINNYTASTE BAKED FISH AND CHIPS
Excerpt From: Gina Homolka - Skinnytaste Fast and Slow
SERVES 4
This all-time fish favorite gets a healthy makeover by skipping the deep-fryer (and the grease!). The mild white fish is breaded with panko and Parmesan for a crisp coating, and is finished off with a good squeeze of fresh lemon juice.
Olive oil spray (such as Bertolli) or a mister
CHIPS
4 medium russet or Yukon Gold potatoes (6 ounces each), cut into ¼-inch-thick slices
4 teaspoons olive oil
3 garlic cloves, crushed
1 teaspoon kosher salt
Freshly ground black pepper
1 tablespoon finely chopped fresh parsley
FISH
1 large egg
1 large egg white
1 tablespoon fresh lemon juice
⅛ teaspoon plus ½ teaspoon sweet paprika
⅛ teaspoon freshly ground black pepper
¾ cup panko bread crumbs*
1½ tablespoons freshly grated Parmesan cheese
1 tablespoon finely chopped fresh parsley
1 teaspoon grated lemon zest
4 (5-ounce) wild white fish fillets, such as Atlantic cod or haddock
¼ teaspoon kosher salt
4 lemon wedges, for serving
Adjust the oven racks in the center and bottom third and preheat the oven to 450°F. Line 2 large baking sheets with foil or parchment and spray the foil with oil.
For the chips: In a large bowl, toss the potatoes, oil, garlic, ½ teaspoon of the salt, and pepper. Arrange in a single layer on the prepared baking sheets. Bake until browned on the bottom, 12 to 14 minutes. Remove from the oven, flip the potatoes, and make room for the fish.
For the fish: In a medium bowl, whisk together the whole egg, egg white, lemon juice, ⅛ teaspoon of the paprika, and the pepper. In a shallow bowl, combine the panko, Parmesan, parsley, lemon zest, and remaining ½ teaspoon paprika.
For the fish: In a medium bowl, whisk together the whole egg, egg white, lemon juice, ⅛ teaspoon of the paprika, and the pepper. In a shallow bowl, combine the panko, Parmesan, parsley, lemon zest, and remaining ½ teaspoon paprika.
Pat the fish dry and season with the salt. Dip the fish into the egg mixture and then into the panko. Place the fish on the baking sheets, nestled into the potatoes, and spray the tops with oil.
Bake until golden and the fish is cooked through, 10 minutes.
Sprinkle the potatoes with the remaining ½ teaspoon salt and the parsley. To serve, divide among 4 serving plates and serve with lemon wedges.
PER SERVING
1 piece fish + ¼ of the potatoes
CALORIES
368
FAT
7.5 g
SATURATED FAT
1.5 g
CHOLESTEROL
41 mg
CARBOHYDRATE
41 g
FIBER
3 g
PROTEIN
34 g
SUGARS
2 g
SODIUM
512 mg
”
Excerpt From: Gina Homolka. “Skinnytaste Fast and Slow.” iBooks.
| |
|
