FRIDAY Fish & Chips

Using PANKO, or Japanese breadcrumbs, and EGG WHITES is a great way to have "Fish Fry" with a healthy twist. This recipe can be used with cod, halibut, tilapia, or even shrimp. The French Fries are all the deliciousness minus the fryer... oven baked with olive oil and sea salt. Yum yum, enjoy your FRIDAY FISH FRY the HEALTHY way!

(newfoundlandsown.com)

Garlic and Herb Oven Fried Fish (serves 6)

Ingredients:
1 cup panko
1 tbl chopped fresh basil
1 tbl chopped fresh parsley
1/2 tsp onion powder
1 large garlic clove minced
2 large egg whites lightly beaten
1 large egg lightly beaten
2 tbl flour
6 fish fillets
3/4 tsp salt
1/4 tsp black pepper
2 tbl olive oil
cooking spray

Directions:

1. Preheat oven to 450 degrees
2. Combine first 5 ingredients in a shallow dish. Combine egg whites and egg in a shallow dish. Place flour in a shallow dish. Sprinkle fish with salt and pepper. Dredge fish in flour. Dip in egg mixture; dredge in panko mixture.
3. Heat 1 tbl oil in a large nonstick skillet over medium-high heat. Add 3 fish fillets; cook 2 1/2 minutes on each side or until browned. Place fish on a broiler pan coated with cooking spray (if you don't have a broiler pan a cookie sheet will work too). Repeat procedure with 1 tbl oil and remaining fish. Bake at 450 degrees for 6 minutes or until fish flakes easily when tested with a fork.

Yukon Gold Oven Fries (serves 6)

Ingredients:
3 Large Yukon Gold Potatoes
3 tsp olive oil
sea salt
cooking spray

Directions:

1. Preheat oven to 450 degrees.
2. Cut potatoes into 1/2 inch by 1 inch stripes.
3. Toss potato stripes in olive oil.
4. Lay potato stripes in a single layer on cookie sheet covered in cooking spray
5. Bake for 30 minutes or until golden, turn after 15 minutes.
6. Coat fries with sea salt to taste and serve

(Thank you Cooking Light The Essential Dinner Tonight Cookbook for the recipe inspiration)