I adapted this wonderful recipe is from
the cookbook
Canyon Ranch Cooking: Bringing the Spa Home, by Canyon Ranch, Inc. and
Jeanne Jones, 1998. I made this recipe for my husband, and he loved it!
For more great Low Fat Recipes, Low Calorie
Recipes, Low Carbohydrate recipes, and Diabetic Recipes, check out
my
Diet Recipe Index. Also check out my
Nutritional Chart
for fat grams, fiber grams, and
calories for all your favorite foods.
Fish 'N' Chips Recipe
Recipe Type:
Halibut,
Seafood,
Potatoes,
Diet
Yields: 4 servings
Prep time: 30 min
Bake time: 20 min
Ingredients:
Tartar Sauce (see recipe below)
1 pound (3 medium) russet
potatoes, unpeeled
1/2 cup whole-wheat flour
6 tablespoons whole-wheat bread crumbs
Pinch freshly-ground black pepper
1 egg white or egg substitute
1 pound halibut, cod, sole, or scrod fillets, cut into 4-ounce portions.
Preparation:
Preheat oven to 400 degrees F. Lightly spray a baking sheet
with with non-stick cooking spray. Prepare Tartar Sauce.
Scrub potatoes and slice potatoes lengthwise into wedges.
Arrange the potato wedges on one side, leaving enough room for the fish fillets, and spray
them with cooking spray. Bake for approximately 15 to 20 minutes or until golden
brown and tender.
While potatoes are baking, combine 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
the prepared fish fillets to the baking sheet, alongside the potatoes; continue to cook
for approximately 10 minutes more or until a
meat
thermometer
inserted in the fish fillets
registers an internal temperature of 145 degrees F. Remove from oven and serve.
This
is the type of cooking and meat thermometer that I prefer and
use in my cooking.
I get many readers
asking what cooking/meat thermometer that I prefer and use in my
cooking and baking. I, personally, use the
Thermapen Thermometer
shown in the photo on the right. Originally designed
for professional users, the
Super-Fast Thermapen
Thermometer is used by
chefs all over the world. To learn more about this excellent
thermometer and to also purchase one (if you desire), just click
on the underlined:
Thermapen Thermometer.
Makes 4 servings (4-ounce serving of fish, 4-ounce serving
of potatoes, and 1 tablespoon of Tartar Sauce per serving).
Tartar Sauce:
2/3 cup fat-free mayonnaise
1 tablespoon sweet pickle relish
1 teaspoon freshly-squeezed
lemon juice
1 teaspoon minced parsley
Pinch cayenne pepper
In a small bowl, combine mayonnaise, pickle relish, lemon
juice, parsley, and cayenne pepper until well blended. Store, covered, in refrigerator
until ready to use.
Low-Fat
Fish 'N' Chips - Nutritional Information
I cannot guarantee the accuracy of the below
information. All information is intended for your general knowledge only and is not a
substitute for medical advice or treatment for specific medical conditions. You should
seek prompt medical care for any specific health issues and consult your physician before
starting a new fitness regimen. |
|
Item |
Amount |
Fat Grams |
Calories |
WW Points |
|
mayonnaise, fat-free |
2/3 cup |
0 |
125 |
3 |
|
pickle relish |
1 tablespoon |
.1 |
19.5 |
.8 |
|
potatoes, russets |
1 pound |
0 |
330 |
6.1 |
|
flour, whole wheat |
1/2 cup |
1.1 |
203.4 |
3.9 |
|
bread, whole wheat |
6 tablespoons
(2 slices) |
2 |
160 |
3.5 |
|
egg white |
1 each |
0 |
17 |
.8 |
|
fish |
1 pound |
2.2 |
350 |
7.6 |
|
Recipe
Totals |
|
5.4 |
907.9 |
25.7 |
Recipe makes 4
servings.
Each Serving Totals - 1.3 Fat
Grams, 226.9 calories, 6.4 WW Points |
