Crispy Fish-and-Chips

Dairy Free
Very Healthy
Health score
100%
Crispy Fish-and-Chips
52 min.
4
488kcal

Suggestions

Ingredients

  • pound baking potatoes cut into 1/4-inch strips
  • 0.1 teaspoon pepper black freshly ground
  • pinch pepper black freshly ground
  • 0.8 cup cornflakes crushed
  • large egg white 
  • 0.3 cup flour all-purpose
  •  garlic cloves minced
  • pinch ground pepper red
  • servings lemon wedges 
  • tablespoon olive oil 
  • 0.5 teaspoon paprika 
  • 0.3 teaspoon salt 
  • 0.5 teaspoon salt 
  • 24 ounce snapper white firm

Equipment

  • bowl
  • frying pan
  • oven
  • whisk
  • wire rack
  • sieve
  • baking pan
  • aluminum foil

Directions

  1. Preheat oven to 42
  2. Spray a large baking pan with cooking spray or line with nonstick aluminum foil.
  3. Combine olive oil and garlic in a small skillet; cook over medium heat, stirring constantly, about 2 minutes or until fragrant. (Do not let the garlic brown.)
  4. Pour oil through a fine wire-mesh sieve into a medium bowl.
  5. Transfer garlic to a separate medium bowl.
  6. Add potatoes to oil, and toss to coat. Arrange in a single layer in prepared pan, and bake at 425 for 20 to 25 minutes or until bottoms are browned. Turn potatoes, and bake 6 to 8 minutes or until browned and crisp.
  7. Add potatoes, salt, and pinch of black pepper to bowl with garlic; toss to coat. Cover with foil to keep warm.
  8. Sprinkle fish with red pepper, paprika, salt, and 1/8 teaspoon black pepper.
  9. Place flour in a shallow dish.
  10. Whisk egg white and 1 tablespoon water in a medium bowl.
  11. Place cornflake crumbs in a shallow dish. Dredge fish in flour, shake off excess, and dip in egg white mixture. Dredge in cornflakes, coating completely.
  12. Place a wire rack coated with cooking spray inside a large baking pan. Arrange fish in a single layer on rack; coat top of fish lightly with cooking spray, and bake 12 to 15 minutes or until crisp and browned.
  13. Serve with potatoes and lemon wedges.

Nutrition Facts

Calories488kcal
Protein33.9%
Fat12.39%
Carbs53.71%

Properties

Glycemic Index
81.56
Glycemic Load
22.04
Inflammation Score
-9
Nutrition Score
37.777391143467%

Flavonoids

Eriodictyol
0.21mg
Hesperetin
0.28mg
Naringenin
0.01mg
Luteolin
0.02mg
Myricetin
0.03mg
Quercetin
0.04mg

Nutrients percent of daily need

Calories:487.92kcal
24.4%
Fat:6.83g
10.5%
Saturated Fat:1.58g
9.9%
Carbohydrates:66.6g
22.2%
Net Carbohydrates:63.21g
22.98%
Sugar:5.07g
5.64%
Cholesterol:85.05mg
28.35%
Sodium:867.98mg
37.74%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:42.04g
84.08%
Selenium:80.66µg
115.23%
Iron:15.36mg
85.31%
Vitamin B3:16.42mg
82.08%
Vitamin B12:4.91µg
81.88%
Vitamin B6:1.49mg
74.57%
Folate:234.78µg
58.69%
Vitamin B1:0.84mg
56.24%
Vitamin B2:0.91mg
53.64%
Vitamin D:6.87µg
45.8%
Phosphorus:412.72mg
41.27%
Potassium:1100.57mg
31.44%
Magnesium:93.61mg
23.4%
Manganese:0.43mg
21.48%
Vitamin C:16.8mg
20.36%
Vitamin A:927.78IU
18.56%
Copper:0.36mg
17.87%
Fiber:3.39g
13.58%
Vitamin B5:1.35mg
13.51%
Zinc:1.44mg
9.61%
Vitamin E:1.34mg
8.93%
Vitamin K:6.95µg
6.62%
Calcium:40.39mg
4.04%
Source:My Recipes