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Healthy Fish and Chips

An Olive Oil Recipe

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Prep Information

Prep Time

20 minutes

Cook Time

35 minutes

Serves

4 people

Ingredients

  • Cornflake crumbs or 2 cups of cornflakes
  • 1/4 cup flour
  • 1/4 cup egg substitute (like Egg Beaters) or 2 large egg whites, beaten
  • 1-1/2 lbs. russet potatoes, washed and cut into 1/4-inch wedges
  • 4 teaspoons Leccino Extra Virgin Olive Oil
  • 1-1/2 teaspoons Chili Powder, Creole, or Cajun seasoning, or just sea salt, divided
  • Olive oil cooking spray
  • 1 lb. cod, haddock, halibut or other thick white fish fillet

Instructions

  • Put the cornflake crumbs in a shallow dish. (If using cornflakes, you will need to grind them in a food processor or crush them in a plastic bag, then transfer them to the shallow dish.) In another shallow dish, put the flour and the rest of your seasoning of choice. Put the egg whites in a third shallow dish.
  • Dredge the fish in the flour mixture, then dip it in the egg whites and then in the cornflake crumbs, coating both sides. Put the fillets on the wire rack. Coat both sides of the fish with the olive oil cooking spray.
  • Bake the fish on the upper oven rack until done in the center and the breading is crisp and golden brown. This will take about 20 minutes.
  • Serve with malt vinegar.
  • Put the potato wedges in a colander, rinse with cold water, then pat dry with paper towels. In a large bowl, toss the potatoes, the Leccino EVOO and the seasoning you have chosen and then spread on the baking sheet that does not have the rack on it. Bake on the lower oven rack for about 35 minutes or until golden. Turn the potato wedges every 10 minutes during the baking time.
  • Coat a large baking sheet with the olive oil cooking spray. On another baking sheet, place a wire rack that has been coated with cooking spray.
  • Position your oven racks so that one is in the lower third, one is in the upper third and preheat oven to 425 degrees.
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