Fish and Chips
10
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
4 spray(s)
Uncooked potato(es)
2 medium
Table salt
0.25 tsp
Black pepper
0.25 tsp
Fat free skim milk
0.25 cup(s)
Dijon mustard
1 Tbsp
Seasoned breadcrumbs
0.5 cup(s)
All-purpose flour
0.25 cup(s)
Uncooked Pacific cod
20 fillet(s)
Red-wine vinegar
4 Tbsp
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
Whisk milk and mustard together in a shallow dish. Place bread crumbs in another shallow dish and put flour in a third shallow dish.
4
Season both sides of fish with salt and pepper. Place fish in flour and turn to coat. Place fish in milk mixture and turn to coat. Place fish in bread crumbs 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.
6
Serving size: 1 fillet, 4 potato wedges and 1 tbsp vinegar
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