Wednesday, March 9, 2011

Oven Baked Fish and Sweet Potato Fries

From Self's November 2008 feature of Eat Healthy All Week, here's a spin on fish and chips.

Oven-Baked Fish and Sweet Potato Fries

Serves 1


  • 4 slices cucumber
  • 6 cherry or grape tomatoes, halved
  • 2 medium romaine leaves, thinly sliced
  • 2 slices zucchini
  • Vegetable oil cooking spray
  • 2 small sweet potatoes (about 1/2 lb)
  • 1/4 teaspoon salt, divided
  • 1/4 teaspoon paprika, divided
  • 1 teaspoon reduced-fat Parmesan
  • 1 egg white
  • 1/2 cup whole-grain seasoned breadcrumbs
  • 1 cod filet (6 oz), cut into 6 strips
  • 1/2 teaspoon balsamic vinegar
  • 2 tablespoons Carrot-Ginger Dressing or Roasted Garlic–Balsamic Vinaigrette


  1. Combine cucumber, tomatoes, romaine and zucchini in a bowl; set aside. Heat oven to 400°. Cover 2 large baking sheets with foil and coat both with cooking spray. Poke holes in sweet potatoes with a fork; microwave in a small microwave-safe dish until fragrant but still firm, 2 to 3 minutes. Trim ends of 1 potato and slice into 1/4-inch-thick fries. Transfer fries to 1 baking sheet; coat with cooking spray. Sprinkle with 1/8 tsp salt, 1/8 tsp paprika and cheese. Bake until golden and tender, 30 to 35 minutes. (Microwave remaining potato until very soft, 4 to 5 minutes. Set aside to cool completely. Wrap in plastic wrap and refrigerate for Saturday's Sweet Potato Soup.) Place egg white and breadcrumbs in 2 separate shallow bowls. Sprinkle fish with vinegar, remaining 1/8 tsp salt and remaining 1/8 tsp paprika. Dip fish into egg, then breadcrumbs, to coat. Place on second cookie sheet and coat top of fish with cooking spray. Bake until breadcrumbs are brown and fish flakes, 12 to 15 minutes. Top salad with dressing and serve with fish and fries.