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Eat Well Wednesday: Lighter Fare after the Big Feast
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I don’t know what Thanksgiving is like at your house, but in my family this particular holiday is four-day long party!  My parents’ home is running at maximum capacity with us five kids, our husbands/wives or significant others, and six little nieces and nephews running around the house.  It’s crazy and chaotic, but we all love it… and boy are there a lot of mouths to feed when we’re all together! After filling up on a heavy Thanksgiving meal with all the usual suspects (turkey, mashed potatoes, dressing, corn, homemade rolls… the list goes on!), we’re all ready for some lighter fare throughout the rest of the weekend.  This Oven-Fried Fish & Chips recipe is a healthy, easy, and inexpensive way to feed the crowd at your house after Thanksgiving this year. In case you missed our blog post earlier this month about how to have a healthier Thanksgiving, here’s a link to our Turkey Day Tips!

Oven-Fried Fish & Chips

Ingredients:

Canola oil cooking spray

1 ½ lb. russet potatoes, scrubbed and cut into 1/4” thick wedges (for a more nutrient dense alternative, try Yams)

4 tsp. canola oil

1 ½ tsp. Cajun or Creole seasoning, divided

2 cups cornflakes

¼ cup all-purpose flour

¼ tsp. salt

2 large egg whites, beaten

1 lb. Alaskan cod, cut into 4 portions

Preparation:

  1. Position racks in upper and lower third of oven; preheat to 425°F. Coat a large baking sheet with cooking spray. Set a wire rack on another large baking sheet; coat with cooking spray.
  2. Place potatoes in a colander. Thoroughly rinse with cold water, then pat dry completely with paper towels. Toss the potatoes, oil and 3/4 teaspoon Cajun (or Creole) seasoning in a large bowl. Spread on the baking sheet without the rack. Bake on the lower oven rack, turning every 10 minutes, until tender and golden, 30 to 35 minutes.
  3. Meanwhile, coarsely grind cornflakes in a food processor or blender or crush in a sealable plastic bag. Transfer to a shallow dish. Place flour, the remaining 3/4 teaspoon Cajun (or Creole) seasoning and salt in another shallow dish and egg whites in a third shallow dish. Dredge fish in the flour mixture, dip it in egg white and then coat all sides with the ground cornflakes. Place on the prepared wire rack. Coat both sides of the breaded fish with cooking spray.

Bake the fish on the upper oven rack until opaque in the center and the breading is golden brown and crisp, about 20 minutes.

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