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Canola or olive oil cooking spray
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1 1/2 pounds russet potatoes, scrubbed and cut into 1/4-inch-thick wedges
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4 teaspoons neutral oil, such as canola or avocado
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1 1/2 teaspoons Cajun or Creole seasoning, divided
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2 cups cornflakes
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¼ cup all-purpose flour
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¼ teaspoon salt
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2 large egg whites, beaten
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1 pound cod, (see Tip) or haddock, cut into 4 portions
Oven Fried Fish & Chips
Fish and chips are traditionally sold wrapped in paper to soak up excess grease. To cut the calories in half and reduce the fat, we coat the delicate fish in a crispy cornflake crust and then bake it along with sliced potatoes. Serve with coleslaw and malt vinegar or lemon wedges.
Nutrition Information
177
Calories
35g
Carbohydrates
15g
Protein
320mg
Potassium
3g
Fiber
13g
Sugar
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