FISH 'N' CHIPS FOR THE DIABETIC

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Fish 'n' Chips for the Diabetic image

From TOH Cooking for 2. These crunchy fillets have just the right "kick" to them for my DH. Paired with a salad or "skinny" cole slaw, he can still have his fish 'n chips!

Provided by Denise in da Kitchen

Categories     Healthy

Time 45m

Yield 2 serving(s)

Number Of Ingredients 11

1 tablespoon olive oil
1/4 teaspoon pepper, divided
2 medium baking potatoes, peeled
3 tablespoons all-purpose flour
1 egg
1 tablespoon water
1/3 cup crushed corn flakes
1 1/2 teaspoons grated parmesan cheese
1 dash cayenne pepper
1/2 lb haddock fillet
tartar sauce (optional)

Steps:

  • In a medium bowl, combine oil and 1/8 teaspoon pepper.
  • Cut potatoes lengthwise into 1/2-in. strips.
  • Add to oil mixture and toss to coat.
  • Place on a baking sheet coated with nonstick cooking spray.
  • Bake at 425 degrees for 25-30 minutes or until golden brown and crisp.
  • Meanwhile, in a shallow bowl, combine flour and remaining pepper.
  • In another bowl, beat egg and water.
  • In a third bowl, combine cornflakes, Parmesan cheese and cayenne.
  • Dredge fillets in flour, then dip in egg mixture and coat with crumbs.
  • Place on a baking sheet coated with nonstick cooking spray.
  • Bake at 425 degrees for 10-14 minutes or until fish flakes easily with a fork.
  • Serve with chips and tartar sauce if desired.

Nutrition Facts : Calories 361.9, Fat 10.3, SaturatedFat 2.1, Cholesterol 155.5, Sodium 336.6, Carbohydrate 40.5, Fiber 3, Sugar 1.8, Protein 26.2

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