Fish ‘n’ Chips

Number of servings : Prep time: Cooking time: 30 minutes Type of meal : | Main Courses | Main Courses

Number of servings :

Prep time:

Cooking time: 30 minutes

Type of meal : | Main Courses | Main Courses

Special diet :


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


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