POWERED BY

Fish ’n’ Chips

Number of servings : Prep time: Cooking time: 30 minutesType of meal : | Main Courses | Main CoursesSpecial diet : Ingredients3 large egg whites1 tbsp (15 mL) water2 tsp (10 mL) olive oil3/4 cup (175 mL) plus 1 tbsp (15 mL) plain dry bread crumbs2 tbsp (30 mL) grated Parmesan cheese1-1/2 lbs (750 g) […]

Number of servings :

Prep time:

Cooking time: 30 minutes

Type of meal : | Main Courses | Main Courses

Special diet :

Ingredients

3 large egg whites
1 tbsp (15 mL) water
2 tsp (10 mL) olive oil
3/4 cup (175 mL) plus 1 tbsp (15 mL) plain dry bread crumbs
2 tbsp (30 mL) grated Parmesan cheese
1-1/2 lbs (750 g) all-purpose potatoes, cut crosswise into 1/3-inch (8 mm) slices
8 plum tomatoes, halved lengthwise
1/2 tsp (2 mL) pepper
4 skinless, boneless red snapper fillets (6 oz / 170 g each)
2 tsp (10 mL) paprika
3/4 tsp (3 mL) salt

Directions

Preheat oven to 400ºF (200ºC). Spray a large baking sheet with nonstick cooking spray. Whisk together egg whites, water, and oil in large, shallow bowl. Combine 3/4 cup (175 mL) bread crumbs and 1 tbsp (15 mL) Parmesan cheese in separate shallow bowl. Dip potatoes in egg white mixture, then in bread-crumb mixture, and place on baking sheet. Bake until potatoes are crisp on the outside and cooked through, about 25 minutes, turning them over midway. Meanwhile, place tomatoes, cut-side up, on separate baking pan. In small bowl, combine 1/4 tsp (1 mL) pepper, remaining 1 tbsp (15 mL) bread crumbs, and 1 tbsp (15 mL) Parmesan. Sprinkle tomatoes with bread-crumb mixture and place in oven for final 10 minutes of potato baking time. Spray a broiler pan with nonstick cooking spray. Place fish on broiler pan. Sprinkle fish with paprika, remaining 1/4 tsp (1 mL) pepper, and 1/4 tsp (1 mL) of salt. Remove potatoes and tomatoes from oven and preheat broiler. Sprinkle potatoes with remaining 1/2 tsp (2 mL) salt. Broil fish 4 inches from heat, until golden brown and cooked through, about 5 minutes. Health Hint: The potatoes contribute close to 2/3 of the fibre in this dish, with the tomatoes and bread crumbs accounting for the rest. Be sure to leave the potato skin on, since that’s where most of the potatoes’ fibre is. Makes 4 servings.

Nutritional information:

Imported on 2011-01-20 16:41:26 — Original ID:804

Fish ’n’ Chips
Print Recipe
Fish ’n’ Chips
Print Recipe

More From Reader’s Digest

  • Sugar Pie Number of servings : Prep time: Cooking time: Type of meal : | Pies/Tarts | Pies/TartsSpecial diet : Ingredients2 eggs1 can (300 mL) Regular or Low Fat EAGLE BRAND®250 mL (1 cup) maple […] Posted in
  • Kasha with Onions and MushroomsKasha with Onions and Mushrooms Number of servings : 4Prep time: Cooking time: Type of meal : | Side Dishes | Side DishesSpecial diet : Ingredients1 tbsp (15 mL) olive oil2 large onions, halved and thinly sliced2 tsp […] Posted in
  • Peaches and Cream Quick BreadPeaches and Cream Quick Bread Number of servings : 16 slicesPrep time: Cooking time: Type of meal : | Breads and muffins | Breads and muffinsSpecial diet : Ingredients2 medium peaches1-1/2 cups (375 mL) all-purpose […] Posted in