Fish and Chips

The Washington Post, September 24, 2008

• • Course: Main Course
• • Features: Fast, Healthy, Kid-Friendly

Summary:

This is a good way to introduce fish to children's diets. Serve with a side of ketchup, of course.

For serving, you'll need 4 brown paper lunch bags or some newspaper, which children can help decorate.

4 servings

Ingredients:

• • 2 Idaho potatoes, cleaned but not peeled, cut lengthwise into sticks 3 inches long, 1/3-inch wide
• • Salt
• • Freshly ground black pepper
• • 1 cup flour
• • 3/4 cup egg substitute, such as Egg Beaters
• • 1 cup cornflakes, pulverized in a food processor
• • 20 ounces skinless catfish or tilapia fillets, cut into 4-by-1-inch strips

Directions:

Preheat the oven to 375 degrees. Line a platter with several layers of paper towels.

Soak the cut potatoes in cold water for 10 minutes, changing the water several times. Drain and dry thoroughly.

Liberally grease a baking sheet with nonstick olive oil spray. Spread the potatoes on the sheet in a single layer, coat them lightly with the olive oil spray and season with salt and pepper to taste. Bake for 15 to 18 minutes, until golden brown and pierced easily with a knife. If desired, use a spatula to turn the potatoes halfway through baking. Transfer the potatoes to the paper towel-lined plate.

Reduce the oven temperature to 200 degrees (for warming the finished fish and chips).

Fill 3 shallow bowls with the following ingredients, keeping them separate and in this order: flour, egg substitute, crushed cornflakes.

Lightly season the fish strips on both sides with salt and pepper. Use one hand to dip them into each of the bowls in order, coating them well at each step.

Heat a medium saute pan or skillet over medium heat. Coat it liberally with the nonstick olive oil spray, then place the coated fish strips in the pan or skillet; cook for 2 to 3 minutes, until golden brown. Spray the top of the fish strips, then use tongs to turn them over and cook for 2 to 3 minutes, until golden brown. The fish should feel firm to the touch. Transfer to the paper towel-lined plate, then place the plate in the oven to keep the fish and chips warm.

When ready to serve, roll back the tops of the lunch bags or use sheets of newspaper to form large cones. Divide the warm fish and chips evenly among the bags or cones.

Recipe Source:

From chef-owner Todd Gray of Equinox restaurant.

335 calories, 11g fat, 3g saturated fat, 67mg cholesterol, 229mg sodium, 29g carbohydrates, 3g dietary fiber, n/a sugar, 28g protein.