Healthy Fish Recipes

Ingredients:

2 tbsp olive oil, xtra light with a dsh of
2 potatoes, russet, large each slice

FISH

1/2 cup cornmeal
1/2 cup bread crumbs
1/2 tsp cayenne pepper salt, freshly groun, d
1 tbsp parsley, fresh finely choppe
1/2 cup milk, 2%
1/4 cup flour,all purpose, sifted
1 tbsp olive oil, extra light with a dash
4 cod fillets, 4 oz each with skin remo

PEAS

1/4 cup -water
2 cup peas,frozen salt, freshly ground
1 mint sprig
1 tsp sugar

GARNISH

4 watercress sprays, washed & dried well
1 lemon, cut in wedges

Instructions:

Nutritional Profile: PER SERVING CLASSIC
MINIMAX Calories
1104 Fat (gm) 57 13 Saturated fat (gm) 19
2 Calories from fat
: 46% 23% Chlorestrol (gm) 150 63 Sodium (gm)
2264 546 Fiber (gm) 8
8

TIME ESTIMATE: Hands on, 45 minutes COST ESTIMATE: Low

Without a doubt, this is England's most famous dish. Always deep fried, the
fish is mostly cod, and the batter made with eggs, milk and flour.Liberally
salted, the fish and chips are traditionally doused with malt vinegar and
wrapped in newspaper, so that everything goes limp. My recipe is designed
not to flaunt tradition, but to make the taste available to those who count
fat grams for good reason. My method delivers this "grease heaven" for a
mere 13 grams of fat per serving...or 23 percents calories from fat. The
peas are definitely not "classic" -t hey simply don't behave well in a
newspaper...but then who does?

Helpful Hints BIG CHIPS. The bigger the better! We experimented for some
time with the idea that the larger the french fry the lower its fat content
would be. It's simply a matter of exposed surface area. By cutting a large
russet potato lengthwise into three slices both ways, you'll get nine
potato sticks between 1/2" and 3/4". When they are cooked, you'll
experience a completely new and fabulous taste - potato, almost free of
grease. DIRECTIONS: THE CHIPS: Preheat the oven to 500F. In a large frying
pan, heat the oil and fry the potato sticks until brown on all sides -
about 13 minutes. Transfer the potatoes to a roaster pan and bake for 10
minutes. Remove from oven and sprinkle with the salt. THE FISH: In a small
bowl, combine the cornmeal, bread crumbs, cayenne, salt, parsley and dill.
Spread the mixture out on a large plate. Pour the milk, flour and oil out,
each onto its own large plate. Set all 4 plates side by side.
Dip the fillets first into the milk and then into the flour, turning until
completely covered. Next dip the fish back into the milk, then into the
bread crumb mixture and through the oil. Place the breaded cod on a baking
sheet and bake for 8 minutes (you can time the fish to cook for the last 8
minutes with the chips.) THE PEAS: In a medium saucepan, bring the water to
a boil and simmer the peas, salt, mint and sugar until the peas are tender
~ about 3 minutes. TO SERVE: Divide the fish and chips among 4 dinner
plates. I serve this classic with a "handy" wedge of lemon (easy to
squeeze), peas and watercress. It's the combination of golden browns and
vivid greens and lemon yellow that makes such a great picture.

Servings: 1