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Baked Fish and Chips
Nb persons: 4
Yield:
Preparation time: 20 minutes
Total time: 45 minutes
Source:
| 1 lb | baby potatoes, (about 12) |
| 1 c | panko bread crumbs |
| 1 tsp | fresh thyme |
| ¼ tsp | garlic powder |
| ⅛–¼ tsp cayenne | |
| ½ c | all purpose flour |
| 4 lg | egg whites, beaten |
| 2 lb | flaky white fish, such as turbot or cod, skinless, cut into 2"-wide strips |
| Ketchup, for serving | |
| Malt vinegar, for serving | |
1. HEAT oven to 400°F.
2. PLACE potatoes in medium saucepan and cover with water. Bring to simmer and cook until crisp-tender, about 15 minutes. Drain and set aside. Coat sheet pan with cooking spray. When potatoes are cool enough to handle, smash on sheet pan with back of metal spatula. Roast until crisp and golden, about 25 minutes.
3. PLACE bread crumbs on another sheet pan and bake until golden, about 5 minutes. Transfer bread crumbs to shallow dish and let cool. Add thyme, garlic powder, cayenne, and ½ tsp kosher salt to bread crumbs. Coat sheet pan with cooking spray and set aside.
4. PLACE flour and egg whites in two separate shallow dishes. Working in batches, dip ¾ of the fish (1½ pounds) in flour, egg whites, and bread crumbs and place on baking sheet along with uncoated fish (½ pound). Bake until cooked through, about 8 minutes. Flake uncoated fish and transfer to container to reserve for leftovers. Serve remaining fish with smashed chips, ketchup, and malt vinegar.
NUTRITION (per serving) 311 cal, 37 g pro, 36 g carb, 2 g fiber, 1 g sugars, 1 g fat, 0 g sat fat, 389 mg sodium
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