Monday, March 11, 2013

Oven Fried Fisn 'n Chips

That's right...oven fried! Or baked. But oven fried sounds so much more delicious.

Oven Fried Fish 'n Chips - delicious homemade french fries and fish sticks!

Being that its Lent, we always have some kind of seafood on Fridays, but lately, they've been lacking.  This past Friday, I really felt like I needed to spice up our Lenten feast. I feel like I don't realize how much meat (chicken, turkey, beef) I eat until Friday comes along and I 'can't' eat meat. One week we had shrimp, another we went out to eat. But this week, I wanted to make something at home. So I figured fish and chips - but my way.

When I was young, my grandfather was a fisherman, and he stocked our freezer with all kinds of fish, so we ate it at least once a week. After he passed away, I feel like fish got reduced down to just during Lent.

My experience with cooking fish is very limited, so I decided to make something I know, but also something new that I couldn't mess up too bad.  Hence:  Oven Friend Fish 'n Chips!

For the Fish:

1 lb cod
1 1/2 cup Panko
2 eggs
Garlic powder

Slice the fish into 1/2" thick slices. Coat the fish in the egg, salt, and pepper, and then coat in the Panko, mixed with the spices.

Let the fish sit for about 20 minutes on a drying rack (like when breading chicken, the actual breading stays on the fish better if you let it rest before immediately transferring it to the baking sheet). Then transfer to a baking sheet that has been lined with foil and sprayed with cooking spray. Spray the fish with the cooking spray and bake for 12-15 minutes at 400* until browned and firm.

For the Chips:

Olive oil

Slice the peppers and transfer to a large zip-lock bag. Add a little bit of oil (about 1 tsp), and the seasonings and mix well to coat the potatoes. Then transfer to a foil-lined baking sheet and bake for about 30 minutes at 400* (I put the potatoes in the oven for about 20 minutes, then put them on the bottom rack while the fish baked).

I then made a quick tartar sauce (mayonnaise, sweet pickle relish, salt, and pepper) and we had a feast!!

The result: delicious. Scott said there was too much seasoning on the fish (he says he likes to taste the fish, but then covers it in tartar sauce / ketchup), but I enjoyed the flavor. Maybe I'll go a little lighter on the garlic powder and paprika. But for a first attempt, I'd say it was a success!! :o)
The fish is resting, the potatoes are ready for the oven!

This makes about 3 servings: 510 calories, 74 carbs, 5 fat, 40 protein, 6 fiber. 12 Points Plus.

1 comment:

  1. Looks yummy!! I think oven-frying is a great technique to get something close to a fried taste without the guilt :)