Crispy Fish and Chips

Crispy Fish and Chips

This classic dish is made a little healthier with sweet potatoes and a crispy cereal breading.

Prep Time:
25 mins
Cook Time:
25 mins
Additional Time:
60 mins
Total Time:
1 hr 50 mins
Yield:
4 servings
Servings:
4

Ingredients

  • Nonstick cooking spray
  • ½ cup plain fat-free Greek yogurt
  • ¼ cup sliced green onions
  • 2 teaspoons lime juice
  • 1 teaspoon kosher salt, divided
  • ½ teaspoon black pepper, divided
  • 3 cups shredded coleslaw mix
  • 1 pound sweet potatoes, cut into 1/2-inch wedges
  • 2 tablespoons olive oil, divided
  • 1 teaspoon chili powder
  • 4 (4 ounce) fillets fresh or frozen whitefish such as haddock or cod, 1 inch thick
  • 1 egg, lightly beaten
  • 1 tablespoon water
  • 2 ½ cups puffed corn cereal or corn flakes, crushed

Directions

Step 1
Preheat oven to 400 degrees F (200 degrees C). Line a 10×15-inch baking pan with foil and coat lightly with nonstick cooking spray.

Step 2
Stir together yogurt, green onions, lime juice, 1/2 teaspoon salt, and 1/4 teaspoon pepper in a large bowl. Stir in coleslaw. Cover and refrigerate until chilled, about 1 hour.

Step 3
Arrange sweet potatoes on prepared pan. Drizzle with 1 tablespoon oil. Sprinkle with chili powder and 1/4 teaspoon salt; toss to coat. Bake in preheated oven until tender and browned, 20 to 25 minutes.

Step 4
Rinse fish and pat dry with a paper towel. Stir together egg and water in a shallow dish. Mix together cereal, remaining 1/4 teaspoon salt, and remaining 1/4 teaspoon pepper in another shallow dish. Dip each fillet in egg mixture, letting excess drip off; dip in cereal mixture, turning to coat.

Step 5
Heat remaining 1 tablespoon oil in a 10-inch oven-safe skillet over medium-high heat. Add fish and cook until just golden, about 3 minutes. Turn fish. Transfer skillet to oven. Bake until fish flakes easily, about 15 minutes. Serve with sweet potatoes and slaw.

Nutrition Facts (per serving)

458
Calories
20g
Fat
42g
Carbs
29g
Protein
Nutrition Facts
Servings Per Recipe 4
Calories 458
% Daily Value *
Total Fat20g 25%
Saturated Fat4g 19%
Cholesterol124mg 41%
Sodium658mg 29%
Total Carbohydrate42g 15%
Dietary Fiber6g 23%
Total Sugars6g
Protein29g
Vitamin C22mg 112%
Calcium102mg 8%
Iron2mg 13%
Potassium933mg 20%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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source by allrecipe

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