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Crispy Fish and Chips

Crispy Fish and Chips

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Rated: 0
  • Makes: 4 servings
  • Hands On 25 mins
  • Total Time 50 mins
  • Serving Size: 1 fish fillet, 8 potato wedges, + 1/2 cup slaw each
  • Carb Grams Per Serving: 40

Ingredients

  • 4 4 - ounces fresh or frozen white fish fillets, such as haddock, cod, catfish, or mahi mahi, about 1 inch thick
  • 1/2 cup plain fat-free Greek yogurt
  • 1/4 cup sliced green onions
  • 2 teaspoons lime juice
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 3 cups packaged shredded cabbage with carrot (coleslaw mix)
  • Nonstick cooking spray
  • 1 pound sweet potatoes, cut into 1/2-inch wedges
  • 2 tablespoons olive oil
  • 1 teaspoon chili powder
  • 1 egg, lightly beaten
  • 1 tablespoon water
  • 2 1/2 cups puffed corn cereal, such as General Mills' Kix, or corn flakes, coarsely crushed
  • Lime wedges

Directions

  1. Preheat oven to 400 degrees F. Thaw fish, if frozen. For slaw, in a medium bowl combine yogurt, green onions, lime juice, 1/2 tsp. of the salt, and 1/4 tsp. of the pepper. Stir in coleslaw mix. Cover and chill until ready to serve.
  2. Line a 15x10-inch baking pan with foil; lightly coat with cooking spray. Place sweet potatoes in the prepared pan. Drizzle with 1 Tbsp. of the oil and sprinkle with 1/4 tsp. of the salt and the chili powder; toss to coat. Bake 20 to 25 minutes or until tender and brown.
  3. Meanwhile, rinse fish; pat dry. In a shallow dish combine egg and the water. In another shallow dish combine crushed cereal and the remaining 1/4 tsp. salt and 1/4 tsp. pepper. Dip fish in egg mixture, then in cereal mixture, turning to coat.
  4. In a 10-inch ovengoing skillet heat the remaining 1 Tbsp. oil over medium-high. Add fish; cook just until browned. Turn fish. Transfer skillet to oven. Bake 14 to 16 minutes or until fish flakes easily. Serve fish with sweet potatoes, slaw, and lime wedges.

Nutrition Facts Per Serving:

Servings Per Recipe: 4
PER SERVING: 366 cal., 10 g total fat (2 g sat. fat), 103 mg chol., 564 mg sodium, 40 g carb. (6 g fiber, 9 g sugars), 29 g pro.

Diabetic Exchanges

Fat (d.e): 0.5; Lean Meat (d.e): 3; Starch (d.e): 2.5; Vegetables (d.e): 0.5