Fish and Chips from Canyon Ranch

Serves: 4

Nutrition Information Per Serving:

calories total fat sat fat protein fiber sodium (mg) carbs ww pts
324 2 1 28 5 734 48 6

recipe ingredients
1 pound russet potatoes, cut into wedges
1/2 cup whole-wheat flour
6 Tbsp. whole-wheat bread
pinch freshly ground black pepper
1 egg white, beaten
1 pound sole or scrod fillets, cut into
4-ounce portions
Tartar Sauce:
2/3 cup fat-free mayonnaise
1 Tbsp. sweet pickle relish
1 tsp. fresh lemon juice
1 tsp. minced parsley
pinch cayenne pepper

recipe directions
Preheat the oven to 450°F. Lightly spray a baking sheet with non-stick cooking spray. Arrange the potato wedges on one side, leaving enough room for the fillets, and spray them with the cooking spray. Bake in the preheated oven for 25 minutes, or until golden brown and tender.

While the potatoes are baking, combine the flour, bread crumbs, and pepper in a shallow bowl.

In another shallow bowl lightly beat the egg white. Dip the fish fillets in the egg white, then coat both sides with the flour mixture. Transfer to the baking sheet, alongside the potatoes, and continue to cook for 10 minutes more, or until the fillets are crisp and browned.

Combine all the ingredients for the tartar sauce in a small bowl and mix well. Serve 1 tablespoon on each fish fillet.


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