Wicked Yummy: Healthy Baked Fish and Chips

Servings: 4

Serving Size: 2 pieces of fish, 1/4 of french fries, 2 tbsp Tartar Sauce

WW Points+: 9

Fish and chips are so delicious but frying the fish kind of ruins the whole diet thing that I've got going, so I never order it when we go out. It's very sad because every once in a while I crave this dish. So, I decided to try baking it. YAY! I'm so glad that this came out as good as it did because this healthier version would definitely satisfy any fish and chips cravings that come my way.

But, I have a confession to make. This was the first time I have ever cooked fish. Seriously. I have fish at my parent's house a lot so it was just something that I never had on my grocery list. But this fish came out super crunchy on the outside and perfectly flaky on the inside, so I'm sure I'll be making this a lot more. I used haddock and had the guy at the fish market take the skin off for me ( I was not going to take on that challenge for my first ever fish-cooking attempt). I seasoned and "breaded" the fish with old bay seasoning, flour, and corn flake crumbs. I didn't even miss the fried part.

I did a little research on line and found an interesting tip for when baking up a batch of french fries: put the baking sheet in the oven while it is preheating so when the potatoes go on the baking sheet, they immediately start to crisp and there is no need to flip them half way through. Genius!

I hope you enjoy this as much as we did! I'll be making this again this week :)

Ingredients

For the Fish:

1 pound Haddock, or any other flaky white fish
2 Egg Whites
1 tbsp Skim Milk
1/4 cup White Whole Wheat Flour
1 tbsp Old Bay Seasoning
Salt and Black Pepper
2 1/2 cups Corn Flakes (about 1 cup crushed)

For the Fries:

1 1/4 pounds Potatoes
2 tsp Olive Oil
1 tsp Chili Powder
Salt and Black Pepper

For the Tartar Sauce:

1/4 cup plus 1 tbsp Low Fat Mayonnaise
2 tbsp Fat Free Plain Greek Yogurt
1/2 tbsp Fresh Lemon Juice
1 tbsp Chopped Dill Pickles
1/2 tbsp Onions, diced
Salt and Black Pepper

Mix together all ingredients for the tartar sauce in a medium sized bowl. Cover with plastic wrap and let chill in the refrigerator until ready to serve.

Place a large, ungreased baking sheet in the oven on the top rack. Preheat oven to 450 F.

Wash and dry the potatoes. Slice into thin strips and place in a large mixing bowl.

Season potatoes with salt, pepper, chili powder, and olive oil. Toss to coat evenly. (I love adding chili powder to my french fries but this is certainly optional and doesn't affect the Points+ if you choose not to use it.)

Remove baking sheet from oven once it has preheated. Place potatoes on the sheet in an even layer. Bake for 20 minutes on the top rack. There is no need to flip these.

In a large bag, add the corn flakes. Using a rolling pin, crush the flakes down to small crumbs.

You'll need 3 shallow dishes for this part. In the first dish, add flour, salt, pepper, and old bay seasoning. Mix well to combine. In the second dish add the egg whites and milk and combine. In the third dish, add the crushed corn flakes.

Slice the fish into 8 equal pieces. Coat each slice with flour, then dip in the egg mixture. Allow some of the excess egg mixture to drip off. Then roll in the corn flake crumbs, coating evenly.

Place the fish on a wire rack set on a baking sheet. This will allow the fish to stay crispy and bake evenly without having to flip them over. Bake on the bottom rack for 12-15 minutes. If you time it right, put it in the oven for the last 12 or 15 minutes that the potatoes need to bake. Then everything will be done at the same time!

Remove french fries and fish from the oven once done. Weigh out the french fries and divide into 4 servings. Serve with 2 pieces of the baked fish and 2 tbsp of tartar sauce. If you prefer not to have the tartar sauce, just subtract 1 Point+.