Oven-Fried Fish & Chips

  • prep: 0 hr
  • cook: 25 min
  • total: 25 min
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  • servings:
  • Ingredients

    • Canola or olive oil cooking spray
    • 11/2 pounds russet potatoes, scrubbed and cut into 1/4-inch-thick wedges
    • 4 teaspoons canola oil
    • 11/2 teaspoons Cajun or Creole seasoning, divided
    • 2 cups cornflakes
    • 1/4 cup all-purpose flour
    • 1/4 teaspoon salt
    • 2 large egg whites, beaten
    • 1 pound cod, (see Tip) or haddock, cut into 4 portions

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 1
    • Amount Per Serving
    • Calories: 2731 % Daily Value *
    • Total Fat: 21 g 33%
    • Saturated Fat: 2 g 9.4%
    • Trans Fat: 0 g %
    • Cholesterol: 245 mg 81.64%
    • Sodium: 5437 mg 226.52%
    • Calcium: 395 mg 39.49%
    • Potassium: 11876 mg 339.31%
    • Magnesium: 0 mg 0%
    • Iron: 37 mg 203.28%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 510 g %
    • Dietary Fiber: 36 g 145.56%
    • Sugar: 22 g
    • Protein: 143 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 2 g
    • Omega 6 Fatty Acid: 4 g
    • Vitamin A 25.17%
    • Vitamin C 778.13%
    • Vitamin D 40.43%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat4
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch34
    • Exchange - Vegetables0
    • Exchange - Lean Meat12
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total5 oz-eq
    • MyPlate - Vegetable Total15 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total14 oz-eq

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