500 Calories or Less, Posts 
3 Comments Oven Fried Fish and Chips
Winter Break 2010 I went on a four-country tour of Europe with my mother. We spent the last leg of our trip in London. It’s a great city, if you don’t mind rain, gloom and cars coming at you from the wrong side of the road. It wasn’t all rain and gray skies. We enjoyed spending hours in Harrods and afternoon tea at The Savoy. And we even tried the oh-so-famous English Fish and Chips. Did I mention that they serve fish and chips with something called mushy peas? Well that was a shocker. Standing in a crowded pub trying to figure out how exactly to get my order in, and then not even being able to comprehend the words “mushy peas” on the chalkboard behind the register. Looking like the clueless Americans we were, someone finally explained that mushy peas were in fact, mushy peas. Kind of like mashed potatoes, but we’re talking about green peas here. In a very un-American like manner, I stepped out of my comfort zone and ordered said peas. The meal was everything I had expected (mushy peas aside) – Greasy and delicious. The peas weren’t bad either. It must be the English way of adding vegetables to their diet.
It’s not like you can’t find fish and chips here in the U.S., let alone the DC Metro area. But I’m definitely opposed to inducing high cholesterol and a potential heart attack.
Oven Fried Fish and Chips
Ingredients
1/2 pound haddock fillets (or Cod) 1/3 cup All-Purpose Flour 1/4 cup egg Beaters 2 tablespoons Water 2/3 cup Cornflakes, Crushed 1 tablespoon grated Parmesan cheese 1/8 teaspoon cayenne pepper 2 Large Potatoes 1 tablespoon Olive oil Sea Salt, to tasteDirections
For the fish: Prepare 3 shallow bowls – one with flour, one with egg substitute and water and in the third, cornflakes, cheese and cayenne Coat each fish with Flour, then dip in egg mixture and then cornflake mixture. Place on a baking sheet pre-sprayed with cooking spray, and repeat with remaining fish. Bake at 425° for 15 minutes or until fish flakes easily with a fork. For the potatoes: Cut potatoes into wedges. In a Gallon-Sized Ziplock bag, mix together olive oil and sea salt. Add potatoes and shake until coated. Place in a baking dish and bake, uncovered, at 425° for 30 minutes.
Servings: 2 (1 Filet each)
Nutrition Information: Cals 206. Carbs 23g. Fat 2g. Prtotein 27g. Sodium 233mg.
This sounds pretty good too. I avoid Fish & Chips because of the deep fried factor. This is an alternative worth checking out. Thanks!!
Love this alternative baking method! Also, the breading sounds delishhhhhh
[...] couple days ago I gave you all a glimpse into my mom and my mother-daughter trip. Taking one of those as an adult is really important because you start to realize how much closer [...]