So I am not normally a fish fan. I only really like it really fresh and fried! But as I’m trying to lose weight, it’s about making healthy choices… and fish is a healthy choice (unless it is deliciously deep fried!) So last night I made another attempt to like fish. And guess what… I did like it!
Original recipe was found here. I made some changes which I noted below. Good stuff! About 5.5 points by my calculations.
Baked Fish and Chips
4 sprays olive oil cooking spray
2 large potatoes, peeled and cut into 8 wedges each [I didn’t peel the potatoes because we both like skin-on fries, and also potato skins have a lot of nutrients. Also, there were more than eight wedges per potato.]
Lawry’s Seasoned Salt
table salt, or more to taste (enough for potatoes and fish)
black pepper, or to more taste (enough for potatoes and fish)
1/2 cup fat-free skim milk
1 1/2 Tbsp Dijon mustard
1 cup seasoned bread crumbs
1/4 cup all-purpose flour
20 oz uncooked cod, four 5 oz fillets
4 Tbsp red wine vinegar (for dipping)
- Preheat oven to 400ºF. Coat 2 large baking sheets with cooking spray.
- Place potato wedges on one baking sheet and lightly coat with cooking spray; season to taste with Lawry’s or salt and pepper.
- Bake until golden brown and tender, about 45 minutes.
- Whisk milk and mustard together in a shallow dish. Place bread crumbs in another shallow dish and put flour in a third shallow dish. (I didn’t measure exactly. Just poured what I needed in the bowl)
- Place fish in flour and turn to coat. Place fish in milk mixture and turn to coat. Place fish in bread crumbs and turn to coat.
- Transfer fish to second prepared baking sheet, season with salt & pepper and lightly coat with cooking spray.
- Bake fish until fork-tender, about 10 to 15 minutes.
- Serve fish and potato wedges with vinegar on the side. (Maria ate her 2 helpings with ketchup!)