FISH AND CHIPS
This recipe is clean, takes under 45 minutes and cost $1.58 per serving to make! ($6.30 full price)
Serves: 4
Hands-on time: 30 minutes
Total time: 45 minutes
Ingredients:
- 2 cups multigrain loaf, cubes
- 1 extra large sweet potato, peeled
- 4 – 3 to 4 oz white fish filets (such as Alaskan Pollock)
- ½ tsp Cajun seasoning
- Sea salt and fresh ground black pepper, to taste
- 2 egg whites
Directions:
- 1. Preheat oven to 350 F. Bake bread cubes on a baking sheet for 10 minutes or until toasted. Leave oven on and at the same temperature.
- 2. Using a food processor fitted with a standard blade, grind break cubes into about 1 ½ cups bread crumbs, about 3 minutes.
- 3. Using a mandoline, slice sweet potato into paper-thin slices. (If you don’t have a mandoline, thinly slice with a knife).
- 4. Lay sweet potato slices on baking sheets lined with parchment paper or aluminum foil. Bake at 350 F for about 8 minutes. Then reduce oven to 250 F and continue baking for 4-5 minutes or until slightly browned and crisp. Makes about 4 cups chips.
- 5. Preheat oven to 425 F.
- Sprinkle filets with seasoning, salt and pepper. Place egg whites and bread crumbs into 2 separate bowl. Dip filets into egg white, then roll in bread crumbs and place into shallow cooking pan. Bake for 6 minutes. Serve each filet with 1 cup chips.
Nutrients per serving (1 filet and 1 cup chips): 300 Calories, 5 g Fat, 1 g Saturated Fat, 44 g Carbs, 4 g Fiber, 5 g Sugar, 14 g Protein, 640 mg Sodium, 80 mg Cholesterol
Estelle L. Benoit, RD, LDN
Source: Cleaneatingmag.com