Saturday, November 20, 2010

Fish and Chips

This recipe comes from Weight Watchers Beyond Chicken book.

Fish and Chips

Servings: 4
Preparation Time: 20 min
Cooking Time: 45 min
Level of Difficulty: Moderate


4 Sprays Olive Oil cooking spray
2 medium potatoes, peeled and cut into 8 wedges each
1/4 tsp table salt or more to taste (enough for potatoes and fish)
1/4 tsp ground black pepper or more to taste (enough for potatoes and fish)
1/4 cup fat free milk
1 Tbsp Dijon mustar
1/2 cup seasoned dried bread crumbs
1/4 cup all purpose flour
20 oz uncooked cod (four 5 oz fillets)
4 Tbsp red wine vinegar


Preheat oven to 400 F. 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 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. Season both sides of fish with salt and pepper. 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 and lightly coat with cooking spray. Bake until fish flakes easily with a fork; about 10 to 15 minutes. Serve fish and potato wedges with vinegar on the side.