Recipes

CE Fish and Chips

Our whole-grain breaded fish and baked chips are delightfully crunchy and delicious and, with a $6 price tag and just 300 calories per serving, our version of the English classic beats out any famous fast-food variety.

Servings
4
Prep Time
30 min
Cook Time
15 min
Duration
45 min

Ingredients

  • 2 cups multigrain loaf, cubed
  • 1 extra large sweet potato, peeled
  • 4 3- to 4-oz white fish fillets (such as Alaskan pollock)
  • 1/2 tsp Cajun seasoning or paprika
  • Sea salt and fresh ground black pepper, to taste
  • 2 egg whites

Preparation

  1. Preheat oven to 350°F. Bake bread cubes on a baking sheet for 10 minutes or until toasted. Leave oven on and at the same temperature.
  2. Using a food processor fitted with a standard blade, grind bread cubes into about 1 1/2 cups bread crumbs, about 3 minutes.
  3. Using a mandoline, slice sweet potato into paper-thin slices. (TIP: If you don’t have a mandoline, thinly slice with a knife.)
  4. Lay sweet potato slices on baking sheets lined with parchment paper or aluminum foil. Bake at 350°F for about 8 minutes. Then reduce oven to 250°F and continue baking for 4 to 5 minutes or until slightly browned and crisp. Makes about 4 cups chips.
  5. Preheat oven to 425°F.
  6. Sprinkle fillets with seasoning, salt and pepper. Place egg whites and bread crumbs into 2 separate bowls. Dip fillets into egg white, then roll in bread crumbs and place into shallow cooking pan. Bake for 6 minutes. Serve each fillet with 1 cup chips.

Nutrition Information

  • Serving Size 1 fillet and 1 cup chips
  • Calories 300
  • Carbohydrate Content 44 g
  • Cholesterol Content 80 mg
  • Fat Content 5 g
  • Fiber Content 4 g
  • Protein Content 14 g
  • Saturated Fat Content 1 g
  • Sodium Content 640 mg
  • Sugar Content 5 g
  • Monounsaturated Fat Content 0 g
  • Polyunsaturated Fat Content 0 g