Baked Fish and Chips

Dairy Free
Very Healthy
Health score
86%
Baked Fish and Chips
10 min.
4
704kcal

Suggestions

Ingredients

  • 1.5 cups oatmeal cornflakes crushed (from 3 cups cornflakes)
  • large eggs beaten
  • 0.5 cup flour all-purpose
  • servings salt 
  • 1.5 pounds tilapia frozen firm thawed ( if )
  • 1.5 pounds yukon gold potatoes cut into 4 wedges cut in half lengthwise, then each half ( 4)

Equipment

  • baking sheet
  • oven
  • wire rack
  • aluminum foil

Directions

  1. Arrange two racks in top and bottom thirds of oven and preheat to 450F. Line two rimmed baking sheets with heavy-duty foil. Mist one sheet with cooking spray. Top second sheet with a wire rack and mist rack with cooking spray.
  2. Arrange potatoes on first baking sheet, coat with a layer of cooking spray and sprinkle with salt.
  3. Bake in bottom third of oven until undersides are golden, 15 to 20 minutes.
  4. While potatoes are baking, sprinkle both sides of fish with salt, dredge in flour and dip into eggs, letting excess drip off. Coat fish with crushed cornflakes.
  5. Place on wire rack on second baking sheet. Mist fish with cooking spray.
  6. Turn potatoes and return to bottom third of oven.
  7. Place fish in top third of oven.
  8. Bake until potatoes are golden on both sides and fish is cooked through, about 15 minutes longer.
  9. Serve immediately.

Nutrition Facts

Calories704kcal
Protein27.41%
Fat7.46%
Carbs65.13%

Properties

Glycemic Index
39.69
Glycemic Load
30.38
Inflammation Score
-10
Nutrition Score
53.145217356475%

Flavonoids

Kaempferol
1.36mg
Quercetin
1.19mg

Nutrients percent of daily need

Calories:703.63kcal
35.18%
Fat:5.93g
9.12%
Saturated Fat:1.95g
12.18%
Carbohydrates:116.43g
38.81%
Net Carbohydrates:109.34g
39.76%
Sugar:9.89g
10.99%
Cholesterol:178.05mg
59.35%
Sodium:975.03mg
42.39%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:49.01g
98.02%
Iron:29.08mg
161.58%
Selenium:91.95µg
131.35%
Vitamin B3:25.25mg
126.27%
Vitamin B12:7.35µg
122.43%
Vitamin B6:2.41mg
120.74%
Folate:425.11µg
106.28%
Vitamin B1:1.53mg
101.82%
Vitamin B2:1.7mg
100.09%
Vitamin C:52.14mg
63.2%
Vitamin D:8.97µg
59.78%
Phosphorus:542.99mg
54.3%
Potassium:1430.11mg
40.86%
Vitamin A:1722.95IU
34.46%
Magnesium:126.09mg
31.52%
Manganese:0.59mg
29.31%
Fiber:7.09g
28.37%
Copper:0.53mg
26.38%
Vitamin B5:1.99mg
19.87%
Zinc:2.37mg
15.83%
Vitamin E:1.08mg
7.17%
Calcium:58.32mg
5.83%
Vitamin K:5.74µg
5.46%
Source:My Recipes