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Classic Fish and Chips

20

  • Prep Time8 mins
  • Total Time27 mins
  • Makes4 Servings
Classic Fish and Chips

Cut into small pieces and coated in crispy panko, mild white fish might just work as a stand-in for chicken fingers.

Ingredients

  • 1 1/2 cups panko bread crumbs

  • 2 tbsp canola oil, divided

  • 3 tbsp fat-free Greek yogurt

  • 1 tbsp Dijon mustard

  • 2 tsp chopped garlic

  • 1 1/2 lb skinless halibut, tilapia or cod fillets, cut into pieces

  • salt

  • 1 1/2 lb yellow-fleshed potatoes, cut into 1/2 inch thick wedges

Instructions

  • Preheat oven to 450F.

  • Spread panko on a baking sheet and bake for 2 min or until lightly golden. Transfer to a bowl and toss with 1 tbsp oil.

  • Combine yogurt, mustard and garlic on a plate and stir to blend. Add fish and use your hands to lightly coat pieces in the mixture. Season fish with salt and press into panko to coat. Lay fish on a baking sheet.

  • Toss potatoes with remaining 1 tbsp oil, season with salt and place in a single layer on a parchment paper-lined baking sheet.

  • Bake potatoes for 25 to 30 min or until golden and cooked through.

  • Place fish in oven during final 12 min of potato baking time. Bake fish for 8 to 12 min (depending on thickness), turning halfway, or until it flakes easily with a fork.


Nutrition (per serving)

Calories 463, Protein 42g, Carbohydrates 47g, Fat 11g, Fibre 4g, Sodium 189mg.

Tip:

If your family does not need to follow a low-fat diet, drizzle a bit of oil over the fish before baking for extra flavour.

This article was originally published on Nov 18, 2016

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