Recipe from the Past {1} - Baked Fish & Chips
from January 22, 2011 |
FISH
Canola
oil cooking spray
1 cup
dry breadcrumbs
1 cup whole-grain
cereal flakes
1 tsp lemon pepper
½ tsp garlic powder
½ tsp paprika
¼ tsp salt
½ cup all-purpose
flour
2 large
egg whites
1 lb tilapia
fillets
CHIPS
3 medium russet potatoes
¼ cup extra-virgin olive oil
Pinch of cayenne pepper
Pinch of sea salt
Pinch of black pepper
Preheat
oven to 450 degrees. Set a wire rack on a baking sheet; coat with cooking
spray.
Cut
the potatoes into 1/4-inch-thick sticks. Toss with the olive oil and cayenne in
a bowl. Carefully remove the hot baking sheet from the oven, add the potatoes and spread in an even layer. Use a rubber spatula
to scrape any oil from the bowl over the potatoes. Bake on the top oven rack,
turning once, until browned and crisp, 25 to 30 minutes. Season with
salt. Keep an eye on the sticks so they
don’t burn in oven.
Place
breadcrumbs, cereal flakes, lemon pepper, garlic powder, paprika and salt in a
food processor or blender and process until finely ground. Transfer to a
shallow dish.
Place
flour in a second shallow dish and egg whites in a third shallow dish. Dredge
each strip of fish in the flour, dip it in the egg and then coat all sides with
the breadcrumb mixture. Place on the prepared rack. Coat both sides of the
breaded fish with cooking spray.
Bake
until the fish is cooked through and the breading is golden brown and crisp,
about 10 minutes.
Serve
with tarter sauce (for Gary) or Tabasco sauce (for Vanessa)
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