Was POINTS® value of | 9
Now POINTS® value of |  5
Servings | 4
Preparation Time | 20 min
Cooking Time | 45 min
Level of Difficulty | Moderate

main meals | You've probably shunned this dish for ages – and rightly so. But bake, don't fry, and you can put this favorite back on the menu.

4 sprays olive oil cooking spray
2 medium potato(es), peeled and cut into 8 wedges each
1/4 tsp table salt, or more to taste (enough for potatoes and fish)
1/4 tsp black pepper, or to more taste (enough for potatoes and fish)
20 oz uncooked cod, four 5 oz fillets
1/4 cup all-purpose flour
1/4 cup fat-free skim milk
1 Tbsp Dijon mustard
1/2 cup seasoned bread crumbs
4 Tbsp red wine vinegar

Instructions


1. Preheat oven to 400ºF. Coat 2 large baking sheets with cooking spray.
2. Place potato wedges on one baking sheet and lightly coat with cooking spray; season to taste with salt and pepper. Bake until golden brown and tender, about 45 minutes.
3. Meanwhile, season both sides of cod to taste with salt and pepper. Place flour in a shallow dish; add fish fillets and turn to coat.
4. In a separate shallow dish, whisk together milk and mustard; add flour-coated fillets and turn to coat. Place bread crumbs in another shallow dish; add fillets and turn to coat.
5. Transfer fish to second prepared baking sheet and lightly coat with cooking spray. Bake fish until fork-tender, about 10 to 15 minutes. Serve fish and potato wedges with vinegar on the side. Yields 1 fillet, 4 potato wedges and 1 tablespoon of vinegar per serving.
6. Flavor Booster: Give fish and chips a Creole accent by serving with remoulade sauce instead of the vinegar on the side. Here’s a quick, light version of the Louisiana classic: Combine 1/3 cup of fat-free mayonnaise, 2 tablespoons of sweet pickles, 1 tablespoon of mustard and a dash of hot red pepper sauce. Makes 8 (1-tablespoon) servings. (Adds 0 POINTS values per serving.)







-- Edited by Colette at 14:48, 2006-04-08