Tender cod (or halibut) filets are first dipped in a light batter of flour and low-fat milk instead of whole milk and eggs (you may also substitute whole wheat flour for added nutrients and fiber).
Then, instead of deep-frying, the fish is baked to golden-brown perfection. The honey vinegar dip is a simple mixture of sweet honey and tangy vinegar, completely fat-free and very low in calories!
Click here to learn about 10 "healthy" foods that aren't so healthy.
Instead of deep-fried “chips”, russet potatoes are coated with cooking spray, seasoned with salt and black pepper and roasted until golden brown. You can also change the milk to low-fat.
What you need:
Cooking Spray
2 large russet potatoes, peeled and cut into 1/2-inch thick slices
Salt and freshly ground black pepper, to taste
1 cup all-purpose flour
1 teaspoon baking powder
1 cup milk
1 large egg, lightly beaten
1 1/4 pounds cod or halibut fillets, cut into thin strips
1/4 cup cider vinegar
2 tablespoons honey
Directions:
Preheat the oven to 425°F. Coat a large baking sheet with cooking spray.
Arrange the potato slices on the sheet and spray their tops with cooking spray. Season with salt and pepper. Bake for 10 minutes and pull out of the oven. Leave the oven on.
Meanwhile, in a shallow dish, whisk together the flour, baking powder, and 1/2 teaspoon salt. Whisk in the milk and egg. Add the cod fillets and turn to coat with the batter. Arrange the cod in a single layer on the baking sheet with the partially cooked potatoes and bake until the fish and potatoes are golden brown and the fish is fork-tender, about 15 minutes.
Meanwhile, in a small bowl, whisk together the vinegar and honey. Serve the fish and chips with the honey vinegar on the side for dunking.
Make it a meal kit: Fully bake the potato slices (25 minutes) and let cool. Make the honey vinegar. Dunk the fish strips in the batter. Store each of the components separately in sealable containers or plastic bags. The potatoes and fish will keep for up to 2 days in the refrigerator, the honey vinegar up to 3 days. When ready to finish the meal, bake the fish as directed, adding the cooked potatoes to the baking sheet for the last few minutes so that they can reheat. Serve as directed.
Morph it: Cook a double batch of fish and use the extra in soft tacos with pico de gallo, black bean aïoli and mixed vegetables.
Total time: 30 - 35 minutes; prep time: 15 - 20 minutes
Robin has 15 years of experience as a food writer and nutritionist. She is the author of the bestselling cookbook “Quick Fix Meals.” Her popular show, "Quick Fix Meals with Robin Miller" is on the Food Network.
Robin’s recipes are featured regularly in magazines like "Health," "Men’s Fitness," and "Toddler." She also provides recipes to the American Heart Association, The American Institute for Cancer Research and Weight Watchers.
Robin has written eight books, including “Robin to the Rescue” (Taunton, 2008), “The Newlywed Cookbook” (Sourcebooks, 1999), and “The Daily Soup” (Hyperion, 1999).
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