Baked Fish & Chips

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)

Instructions:

  1. Preheat oven to 400ºF. Coat 2 large baking sheets with cooking spray.
  2. Place potato wedges on one baking sheet and lightly coat with cooking spray; season to taste with Lawry’s or salt and pepper.
  3. Bake until golden brown and tender, about 45 minutes.
  4. 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)
  5. 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.
  6. Transfer fish to second prepared baking sheet, season with salt & pepper and lightly coat with cooking spray.
  7. Bake fish until fork-tender, about 10 to 15 minutes.
  8. Serve fish and potato wedges with vinegar on the side. (Maria ate her 2 helpings with ketchup!)

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