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Photo of Fish and Chips by WW

Fish and Chips

5
Points®
Total Time
1 hr 5 min
Prep
20 min
Cook
45 min
Serves
4
Difficulty
Moderate
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

2 medium, peeled and cut into 8 wedges each

Table salt

¼ tsp, or more to taste (enough for potatoes and fish)

Black pepper

¼ tsp, or to more taste (enough for potatoes and fish)

Fat free skim milk

¼ cup(s)

Dijon mustard

1 Tbsp

Seasoned breadcrumbs

½ cup(s)

All-purpose flour

¼ cup(s)

Uncooked Pacific cod

20 fillet(s), four 5 oz fillets

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

Notes

Give fish and chips a Creole accent by serving it with remoulade sauce instead of vinegar. Here’s a quick, light version of the Louisiana classic: Combine 1/3 cup of reduced-calorite mayonnaise, 2 tbsp of sweet pickles, 1 tbsp of mustard and a dash of hot red pepper sauce. Makes eight 1 tbsp servings.

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