Sweet Oven-Baked Fish and Sweet Potato Chips
Ingredients
- 1 pound cod or tilapia about 1/2“ thick
- 1 pound sweet potatoes cut into 1/4“ slices
- 1 tablespoon Olive oil
- 1 teaspoon old bay seasoning or seafood seasoning
- 2 1/2 teaspoons Chili powder
- 3/4 teaspoon salt
- 1 Egg lightly beaten
- 1/3 cup All purpose flour
- 1/3 cup fine dry bread crumbs
- 1 teaspoon Paprika
- 1/4 teaspoon Ground black pepper
- Lemon wedges Optional
- Snipped fresh parsley optional
Instructions
- 1. Thaw fish, if frozen. Cut fish into 3x2 inch pieces. Rinse fish with cold water; pat dry with paper towels. Cover and chill until needed.
- 2. Preheat oven to 425. Line an extra large baking sheet with foil; lightly coat with cooking spray; set aside.
- 3. For chips, pat sweet potatoes dry with paper towels; place potatoes in a large bowl. Add oil, old bay seasoning, 1/2 teaspoon of the chili powder, and 1/2 teaspoon of the salt. Toss to coat. Arrange potatoes in a single layer on one half of the prepared baking sheet. Bake for 10 minutes.
- 4. Meanwhile, for fish, place egg in a shallow dish. Place flour in another shallow dish. In a third shallow dish combine bread crumbs, the remaining chili powder, the paprika, the remaining 1/4 teaspoon salt, and the pepper. Coat fish pieces with flour. Dip in the egg, then in the bread crumb mixture. Generously coat crumb mixture with cooking spray.
- 5. Remove baking sheet from oven. Using spatula, carefully turn potatoes over. Place fish on the other half of the hot baking sheet; return to oven. Bake for 10 to 15 minutes more or until potatoes are golden brown and fish flakes easily when tested with a fork. If desired, serve with lemon wedges and garnish with parsley.
- 349 calories, 6g fat, 1g saturated fat, 95mg cholesterol, 838mg sodium, 39g carbs, 5g fiber, 26g protein
