Fish and Chips

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Category : Fish And Sea Food

Recipe : Fish and 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.

Makes 4 servings

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 (1 FISH FILLET, 6 POTATO WEDGES) PROVIDES: 1 Fat, 1 1/2
Proteins, 1 1/2 Breads.

PER SERVING: 291 Calories, 7 g Total Fat, 1 g Saturated Fat, 54 mg Cholesterol, 60
mg Sodium, 31 g Total Carbohydrate, 3 g Dietary Fiber, 26 g Protein, 65 mg Calcium .