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Healthy Fish and Chips

A healthier take on a classic pub favorite, this fish and chips recipe is sure to delight without clogging your arteries. Enjoy this classic fish recipe at your next family meal.

Preparation Time15 min

Cooking Time30 min

Ingredients

  • 4 large (about 8 ounces each) red potatoes, each cut lengthwise into 8 wedges
  • 3 tablespoons olive oil
  • Salt and ground black pepper
  • 1/3 cup light mayonnaise
  • 1/3 cup plain nonfat yogurt
  • 1 tablespoon chopped fresh parsley leaves
  • 1 tablespoon capers, chopped
  • 1 teaspoon Dijon mustard with seeds
  • 1 pinch ground red pepper (cayenne)
  • 3 tablespoons all-purpose flour
  • 1 tablespoon cornmeal
  • 1 1/2 pound skinless cod fillets, cut into 3-inch chunks
  • 1 lemon, cut into wedges

Instructions

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