Fish-N-Chips

By TMarie

Oven-roasted potato wedges and savory fat-free tartar sauce turn this British comfort meal into a healthful treat. Kids will clamor for the golden-fried cod fingers.

Ingredients

• 4 large (about 8 ounces each) red potatoes, each cut lengthwise into 8 wedges
• 3 tablespoon(s) olive oil
• Salt and ground black pepper
• 1/3 cup(s) light mayonnaise
• 1/3 cup(s) plain nonfat yogurt
• 1 tablespoon(s) chopped fresh parsley leaves
• 1 tablespoon(s) capers, chopped
• 1 teaspoon(s) Dijon mustard with seeds
• 1 pinch(s) ground red pepper (cayenne)
• 3 tablespoon(s) all-purpose flour
• 1 tablespoon(s) cornmeal
• 1 1/2 pound(s) skinless cod fillets, cut into 3-inch chunks
• 1 lemon, cut into wedges

Details

Servings 4

Preparation

Step 1

1.Preheat oven to 450 degrees F. In nonstick 15 1/2-inch by 10 1/2-inch jelly-roll pan (or pan lined with nonstick foil), toss potatoes, 1 tablespoon oil, 1/2 teaspoon salt, and 1/4 teaspoon black pepper until coated; spread in single layer. Roast potatoes, in lower third of oven, 30 to 35 minutes or until golden and tender, turning over once halfway through roasting.
2.Meanwhile, prepare tartar sauce: In small bowl, combine mayonnaise, yogurt, parsley, capers, Dijon, and ground red pepper. Makes 3/4 cup.
3.In cup, combine flour, cornmeal, 1/2 teaspoon salt, and 1/4 teaspoon black pepper; use to coat cod.
4.In nonstick 12-inch skillet, heat remaining oil over medium-high heat. Add cod; cook 4 to 6 minutes or until cod turns opaque in center, turning over once. Serve with potatoes, tartar sauce, and lemon.


Calories 525
Total Fat 18g
Saturated Fat 3g
Cholesterol 80mg
Sodium 925mg
Total Carbohydrate 55g
Dietary Fiber 5g
Sugars --
Protein 37g
Calcium --