Fish and Chips
3
Points®
Total time: 1 hr 5 min • Prep: 20 min • Cook: 45 min • Serves: 4 • Difficulty: Easy
You've probably shunned this dish for ages – and rightly so. But bake, don't fry, and you can put this favorite back on the menu. It's comfort food at its best, and baking actually makes it easier to keep the fish moist and flaky. Soaking the cod in a mixture of milk and mustard might sound strange, but this handy hack also insures that your fish will be fork-tender and tasty, with no off-putting fishy flavor. The whole family will love this dinner treat. Make a side slaw of cabbage - or grab a premixed bag of slaw from the refrigerated section of your grocery and ditch the dressing. Blanket the slaw in a bright sauce with more lemon juice and herbs than mayo, for the perfect light pairing to this homey meal.
Ingredients
Olive oil cooking spray
1 spray(s), or enough to coat baking sheets, potatoes and fish
Uncooked potato
2 medium, peeled and cut into 8 wedges each
Table salt
¼ tsp(s), or to taste (enough to season both potatoes and fish)
Black pepper
¼ pinch(es), or to taste (enough to season both potatoes and fish)
Uncooked Pacific cod
20 fillet(s), four 5 oz fillets
All-purpose flour
¼ cup(s)
Fat-free skim milk
¼ cup(s)
Dijon mustard
1 tbsp(s)
Seasoned breadcrumbs
½ cup(s)
Red wine vinegar
4 tbsp(s)
Instructions
1
Preheat oven to 400ºF. Coat 2 large baking sheets with cooking spray.
2
Place potato wedges on one baking sheet and lightly coat with cooking spray; season to taste with salt and pepper. Bake until golden brown and tender, about 45 minutes.
3
Meanwhile, season both sides of cod to taste with salt and pepper. Place flour in a shallow dish; add fish fillets and turn to coat.
4
In a separate shallow dish, whisk together milk and mustard; add flour-coated fillets and turn to coat. Place bread crumbs in a shallow dish; add fillets and turn to coat.
5
Transfer fish to second prepared baking sheet and lightly coat with cooking spray. Bake fish until fork-tender, about 10 to 15 minutes. Serve fish and potato wedges with vinegar on the side. Yields 1 fillet, 4 potato wedges and 1 tablespoon of vinegar per serving.
People Also Like
Join the #1 doctor-recommended weight-loss program*
*Based on a 2023 survey by Cerner Enviza of 500 doctors who recommend weight-loss programs to patients.