OVEN FISH AND CHIPS

Oven Fish and Chips

WebMD Recipe from EatingWell.com

Fish and chips are traditionally sold wrapped in paper to soak up all the grease—not a good sign. To cut the calories in half and reduce the fat, we coat the delicate fish in a crispy cornflake crust and then bake it along with sliced potatoes. Serve with: Coleslaw and malt vinegar or lemon wedges.

Ingredients

Prep: 25 minutes | Total Time: 45 minutes

• 1 1/2   pounds russet potatoes, scrubbed and cut into 1/4 inch thick wedges
• 4   teaspoons canola oil
• 1 1/2   teaspoons Cajun or Creole seasoning, divided
• 2   cups cornflakes
• 1/4   cup all-purpose flour
• 1/4   teaspoon salt
• 2   large egg whites, beaten
• 1   pound Pacific cod, or haddock, cut into 4 portions
• canola or olive oil cooking spray
  
  

Instructions

1. Position racks in upper and lower third of oven; preheat to 425°F. Coat a large baking sheet with cooking spray. Set a wire rack on another large baking sheet; coat with cooking spray.
2. Place potatoes in a colander. Thoroughly rinse with cold water, then pat dry completely with paper towels. Toss the potatoes, oil and 3/4 teaspoon Cajun (or Creole) seasoning in a large bowl. Spread on the baking sheet without the rack. Bake on the lower oven rack, turning every 10 minutes, until tender and golden, 30 to 35 minutes.
3. Meanwhile, coarsely grind cornflakes in a food processor or blender or crush in a sealable plastic bag. Transfer to a shallow dish. Place flour, the remaining 3/4 teaspoon Cajun (or Creole) seasoning and salt in another shallow dish and egg whites in a third shallow dish. Dredge fish in the flour mixture, dip it in egg white and then coat all sides with the ground cornflakes. Place on the prepared wire rack. Coat both sides of the breaded fish with cooking spray.
4. Bake the fish on the upper oven rack until opaque in the center and the breading is golden brown and crisp, about 20 minutes.

Nutritional Information

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Makes: 4 servings

• Calories325
• Fat5 g
  • Saturated fat0 g
• Cholesterol43 mg
• Carbohydrates45 g
  • Dietary fiber3 g
• Protein24 g
• Sodium331 mg

* Nutritional Guidelines based on the USDA's MyPlate Standards.

GRILLED SALMON WITH CHERMOULLA SAUCE

6 salmon fillets (6-ounces each), skin on
2 tablespoons olive oil
2 red onions
3 zucchini, thinly sliced lenthways
3/4 pound asparagus, trimmed

chermoulla sauce
1/2 cup each firmly packed fresh flat-leaf parsley and cilantro
2 cloves garlic, coarsely chopped
1 teaspoon each red pepper flakes, ground coriander and cumin
1/2 teaspoon ground turmeric
1 tablespoon lemon juice
1 tablespoon olive oil
1/2 cup Greek-style yogurt

1.  Make chermoulla sauce.

2.  Rub fish skin with a little of the oil.

3.  Cut each onion into 8 wedges, keeping root ends intact.  Combine onion, zucchini and asparagus with remaining oil in medium bowl.

4.  Cook fish in heated grill pan, skin-side down, until crisp, turn, cook as desired.  Cook vegetables in another grill pan or lightly oiled skillet at the same time as the fish until tender.

5.  Serve fish and vegetables with sauce; accompany with couscous, if desired.

Chermoulla Sauce  Blend or process herbs garlic, red pepper and ground spices until combined.  Add juice and oil; process until smooth.  Transfer to medium bowl; stir in yogurt, season to taste.

Prep + Cook time:  30 minutes
Serves:  6

Tip:  Prepare the vegetables and the sauce up to a day ahead; keep the sauce, covered, in the refrigerator.

PAN-FRIED FISH WITH FENNEL AND OLIVE SALAD

4 white fish fillets (about 7 ounces each), skin-on
2 red bell peppers, coarsely chopped
2 small fennel, trimmed, thinly sliced
1/2 cup pitted black olives
1/3 cup coarsely chopped fresh basil
2 tablespoons olive oil
1 tablespoon balsamic vinegar

1.  Cook fish, skin-side down, in heated oiled large skillet, turning once, until fish is opaque.

2.  Meanwhile, place remaining ingredients in medium bowl, season to taste; toss gently to combine.

3.  Serve fish with salad.

Prep + Cook time:  20 minutes
Serves:  4 

BARTON SEAVER'S PINK SALMON CAKES WITH DILL & MUSTARD

Taken from the book Celebrity Chefs published by Hearst Books.

BARTON SEAVER'S PINK SALMON CAKES WITH DILL & MUSTARD
Total time 20 minutes
Makes 4 servings

2 cans pink salmon (7-8 oz. each)
Salt
2 tbsp mayonnaise
2 tsp whole-grain mustard
Pinch ground mace
14 cup panko (Japanese-style bread crumbs)
2 tbsp chopped fresh dill
3 tbsp butter
Lemon wedges

1.  Preheat oven to 400*F.  Drain salmon.  Flake fish into a bowl, being careful to remove any small bones or skin that may be mixed in.

2.  Season with salt and add mayonnaise, mustard, mace, bread crumbs, and dill.  Mix gently with your fingers until it is well combined.

3  Form fish mixture into 4 even patties, about 1 inch thick and let sit for about 5 minutes to allow bread crumbs to absorb flavor.

4  In a large, oven-safe saute pan over medium heat, heat butter until foaming.  Add salmon cakes and cook until they begin to turn golden on the edges, about 5 minutes.  Don't touch them while they're browning.

5.  Once edges have browned, transfer pan to oven and bake for 5 minutes to heat through.  Flip cakes onto plates and serve with lemon wedges.

Each serving:  About 300 calories, 20 g protein, 5 g carbohydrate, 23 g total fat (8 g saturated), 0 g fiber, 88 mg cholesterol, 667 mg sodium.

"This has become a weeknight favorite at our house.  The cakes are inexpensive and easy to put together.  Add a side dish, and you have dinner for four."  -- Barton Seaver