HEALTHY FISH AND CHIPS

HEALTHY FISH AND CHIPS image

Yield 4

Number Of Ingredients 15

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Ingredients
U.S. Metric Conversion chart
4 large (about 8 ounces each) red potatoes, each cut lengthwise into 8 wedges
3 tablespoon(s) olive oil
Salt and ground black pepper
1/3 cup(s) light mayonnaise
1/3 cup(s) plain nonfat yogurt
1 tablespoon(s) chopped fresh parsley leaves
1 tablespoon(s) capers, chopped
1 teaspoon(s) Dijon mustard with seeds
1 pinch(s) ground red pepper (cayenne)
3 tablespoon(s) all-purpose flour
1 tablespoon(s) cornmeal
1 1/2 pound(s) skinless cod fillets, cut into 3-inch chunks
1 lemon, cut into wedges

Steps:

Directions 1.Preheat oven to 450 degrees F. In nonstick 15 1/2-inch by 10 1/2-inch jelly-roll pan (or pan lined with nonstick foil), toss potatoes, 1 tablespoon oil, 1/2 teaspoon salt, and 1/4 teaspoon black pepper until coated; spread in single layer. Roast potatoes, in lower third of oven, 30 to 35 minutes or until golden and tender, turning over once halfway through roasting. 2.Meanwhile, prepare tartar sauce: In small bowl, combine mayonnaise, yogurt, parsley, capers, Dijon, and ground red pepper. Makes 3/4 cup. 3.In cup, combine flour, cornmeal, 1/2 teaspoon salt, and 1/4 teaspoon black pepper; use to coat cod. 4.In nonstick 12-inch skillet, heat remaining oil over medium-high heat. Add cod; cook 4 to 6 minutes or until cod turns opaque in center, turning over once. Serve with potatoes, tartar sauce, and lemon.