Baked Fish and Chips
Cuisine: British
Total Time: 45 Mins
Servings: 3
INGREDIENTS:
- 3 medium auburn potatoes (1 1/4 lb)
- 1/4 cup extra olive oil
- a few peppers
- Coarse salt
- Olive oil cooking spray
- 2 3/4 cup crisp rice paste
- Crude salt and freshly ground black pepper
- 3 large egg whites
- 1 1/2 lb. Peeled Bone Pollock Fish (or other hard white fish) and cut into 2 x 4 inch pieces
Provide juice and / or malt vinegar (optional)
PREPARATION:
- Place the rack within the upper and lower third of the oven and preheat it to 420 degrees Fahrenheit using a convection setting (if available).
- Place the baking tray on a shelf for preheating.
- Cut the potatoes into 1/3 inch thick sticks. Pour olive oil and pepper into the bowl. Carefully remove the hot bakeware from the oven, add the potatoes, and spread them evenly.
- Use a squeegee to scrape oil from the bowl on the potatoes. Bake the top oven rack and spin it for 25 to 32 minutes until it turns brown and becomes brittle.
- At the same time, make the fish place the grill on the baking tray and cover the jacket with a cooking spray. Gently crush the grain in a bowl with your fingers.
- Add 2 teaspoons of salt and black pepper to taste. In another bowl, stir the egg whites and a pinch of salt until foaming.
- Dip the fish into the egg whites and pour them into the grain crumbs. Place the fillets on a shelf (put the fillets on the side to reveal most of the shell) and spray with a cooking spray.
- Place the fish on the bottom oven rack and cook until crispy and cook for about 13 minutes. Fish and chips can be eaten with juice and/or malt vinegar if needed.
NUTRITION:
Calories | 655 kcal |
Carbs | 7 g |
Protein | 55 g |
Fiber | 12 g |
Sugar | 9 g |
Sodium | 409 mg |
Fat | 16 g |
Vitamin C | 58.5 % |