New Age Fish and Chips
A healthful way of preparing a favorite combination—kids love this!
Ingredients
- Vegetable oil spray
- 4 large russet potatoes
- 1 Tbs vegetable oil
- 1/2 tsp salt
- 1/2 cup cornmeal
- 1/4 tsp salt
- 1/2 tsp pepper
- 1/2 cup skim milk
- 1 Tbs vegetable oil, additional
- 1 lb red snapper, or other fish fillets
Directions
- Preheat oven to 450°F (230°C).
- Spray two nonstick baking sheets with vegetable oil spray.
- Scrub potatoes well to remove all dirt and cut out imperfections. Peeling is optional. Cut potatoes into long strips, about 1/2x1/2-inch (1x1cm) thick. Place in a bowl and pat dry with paper towels.
- Pour 1 Tbsp (15mL) oil over the potatoes and, with your hands, distribute oil evenly all over potatoes. Place potatoes on cookie sheets in one layer. Sprinkle with salt.
- Bake for 45 minutes, turning once or twice with a spatula to allow each side to brown.
- Place cornmeal and milk separately into two small dishes. Season cornmeal with salt and pepper.
- Cut fish into pieces that are approximately 2 inches (5cm) by 3 inches (8cm). Dip fish pieces into milk, then into cornmeal, making sure that all the fish is thoroughly coated.
- Spray a nonstick skillet with vegetable oil spray. Heat oil in skillet and fry fish, 2 - 3 pieces at a time, until crust is light brown, and fish becomes opaque. Transfer fish to an oven-proof dish and place in oven to keep warm until all fish is done.
- When potatoes are crisp and brown, remove from oven and place on a platter with fish pieces.
- Serve with lemon slices, and ketchup, if desired.
Nutrition Facts
Calories 532
Calories from Fat 84 (16%)
(15%)Total Fat 10g
(5%)Saturated Fat 1g
Polyunsaturated Fat 3g
Monounsaturated Fat 5g
(14%)Cholesterol 43mg
(23%)Sodium 554mg
(63%)Potassium 2216mg
Total Carbohydrate 78g
(32%)Dietary Fiber 8g
Sugars 2g
Sugar Alcohols 0g
(67%)Protein 33g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
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The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2025.