DR. OZ HEALTHY FISH AND CHIPS

Dr. Oz Healthy Fish and Chips image

Provided by holderfit

Categories < 30 Mins

Time 17m

Yield 2 serving(s)

Number Of Ingredients 15

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1/2 cup low-fat mayonnaise
1 teaspoon Old Bay Seasoning
1/4 teaspoon cayenne pepper (optional)
1 teaspoon lemon juice
1 tablespoon water
1/2 cup flour
2 (6 ounce) cod fish fillets, cut into 1-inch strips
1 cup panko breadcrumbs
nonstick cooking spray
1 large baking potato (like a Russet)
1/2 tablespoon olive oil
1 teaspoon dried thyme
1 tablespoon garlic powder
1 teaspoon cornstarch
1 teaspoon kosher salt

Steps:

Position racks onto the upper and lower third of the oven and preheat to 450°F Cover one baking sheet with aluminum foil and place on lower rack so it heats up.
Slice potato into 1/4-inch thick rounds and toss with olive oil. Mix thyme, garlic powder, salt and cornstarch together and toss evenly with potatoes. Place on hot baking sheet and on the bottom rack in the oven. Cook for 30 min, flipping the potato slices half way through.
For Fish: Mix mayo, Old Bay, cayenne pepper, lemon juice and water in a small bowl. Add more water, one teaspoon at a time, until you have a smooth and lightly thickened consistency. Place the flour and the panko breadcrumbs in separate shallow bowls and dip cod strips into flour, removing excess flour. Then dip into the mayonnaise mixture and finally in the breadcrumbs, making sure to press the panko into the fish so that it adheres.
Place fish strips on a baking sheet lined with parchment paper and spray with PAM non-stick spray. Place on the top rack of the oven and cook for 6-10 minutes, depending on the thickness of the fish, until fully cooked. If needed, broil for 1 minute so that the fish are browned.
Remove fish and chips from oven and serve immediately.

Nutrition Facts : Calories 586.2, Fat 7.9, SaturatedFat 1.4, Cholesterol 73.7, Sodium 1367.2, Carbohydrate 83.1, Fiber 5.3, Sugar 4.3, Protein 43.2