Meals Matter

Fish & Chips

Contributed By: gelibeli8
Good Housekeeping

Ingredients

4 Large red potatoes (about 8 oz each), each cut lengthwise into 8 wedges

3 tbsp Olive oil salt and ground black pepper

1/3 cup Light mayonnaise

1/3 cup Plain nonfat yogurt

1 tbsp Chopped fresh parsley leaves

1 tbsp Caper, chopped

1 tsp Dijon mustard with seeds

Pinch ground red pepper (cayenne)

3 tbsp All-purpose flour

1 tbsp Cornmeal

11/2 lbs Skinless cod fillets, cut into 3-inch chunks

1 Lemon, cut into wedges

Preparation

1. Preheat oven to 450 F. In nonstick 15 1/2" by 10 1/2" jelly-roll pan (or pan lined with nonstick foil), toss potatoes, 1 tbs oil, 1/2 tsp salt, and 1/4 tsp 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 tsp salt, and 1/4 tsp 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.

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Recipe Details

Total Preparation Time: Less than 15 minutes
Ingredients: Fish
Actual Cooking Time: 15 to 30 minutes
Number of Servings: 4
Meal Type: Lunch
Entree

Nutrient Information

Calories: 525
Total Fat: 18
Saturated Fat: 3
Carbohydrates: 55
Protein: 37
Sodium: 925
Fiber: 5