Wednesday, May 5, 2010

Healthy Fish 'n' Chips

There are almost as many fish 'n' chips shops in Seattle as there are in London.  And boy, is it tempting to try them all.  Fortunately, there is hope for us, yet.

I had some leftover cod from my  Thai Lime Fish Stew recipe, and decided to make an oven-fried version of this sinful meal. This is an easy-peasy recipe that requires less cooking time than my cornflake chicken recipe. You totally feel like you are indulging with "oven-frying," but you are cooking with less oil and roasting rather than frying your food.  The outcome is a crunchier, less greasy, healthier version of Fish 'n' Chips.  You are also cutting down on your starches by substituting carrots for potatoes.   

Ingredients (fish)
1-2 1b white fish (like cod), cut into 1 inch wide strips
1 egg
1 cup flour
1 cup plain corn flakes
1/2 t. seasoned salt
1 t. parsley
1 t. dill
1/2 t. tarragon

The Method (fish)
Preheat oven to 500 degrees F.  In one bowl, whisk the egg, set aside.  Place the corn flakes in a large plastic baggie, seal it, then pound the corn flakes with your hand until they are ground to small bits.  Open baggie and add the salt and herbs.  (If you don't want to use a plastic baggie, use a plate.)  Place the flour on a separate a plate and dip the fish strips in it until they are each lightly coated.  Then, whisk the egg in a separate bowl and dip each floured fish strip in it, and shake off any excess.  Lastly, coat both sides of the fish in the corn flake mixture.

Place the coated fish strips on a greased, foil-lined cookie sheet and lightly spray them with cooking oil. 

Place in oven on one side for 5-10 minutes.  Then flip them over and heat for an additional 5-10 minutes.  They should crisp to a light, golden brown color.   

Ingredients (carrots)
1 bag of carrots
2 T. balsamic vinegar
2 T. herbs of choice (I used thyme and rosemary)
Sprinkle of course sea salt

The Method (carrots)
Line a cookie sheet or roasting pan with tin foil and spray it with oil.  Cut your carrots (I got a big cheap bag of Thumbelinas at my farmer's market.) into quarters and place them flat in one layer on the cookie sheet. Spray them with olive oil and sprinkle your favorite flavored vinegar and herbs on them (I used fig balsamic). Roast in oven at 500 degrees F for 15-20 minutes, then flip for an additional 10 minutes.  Remove from oven and sprinkle with sea salt.

Ingredients (optional "tartar sauce")
1/2 c. Low-fat or 0% Fat Greek Yogurt
1 T. Relish
1/2 t. dill

The Method
In a bowl, mix all ingredients together and use as a dip for you fish.

Note: Peas also go quite well with oven-friend fish!