Saturday, May 21, 2011

Oven Fried Fish Sandwiches

Does anyone else think it is a challenge to make good fish at home?  We don't eat it as much as I would like, and I am attempting to prepare fish more often because it can be so healthy!  This fish sandwich is one of the best I've ever had...and guess what?  It's baked!  It does have potato chips in it, but is much healthier than frying fish.  This sandwich is a cod filet encrusted with salt and vinegar potato chips.  It is topped with a piece of  alpine swiss cheese and served on a wheat bun.  I also made a tangy tartar sauce to go with it.

Here are your ingredients: salt, pepper, alpine swiss cheese, eggs, potato chips, cod, and wheat buns

Dump potato chips into a ziplock bag and pulverize them!

Salt and pepper the fish.

Dip each filet in egg whites.  You do not need the egg yolks for this recipe.

Dredge in the potato chips, making sure to coat well.

Lay on a wire rack that has been sprayed generously with cooking spray.

Generously spray each piece of fish with the cooking spray.  Bake at 425 degrees F for 18 to 20 minutes.


Oven Fried Fish
4 cod filets (frozen will probably work too, just thaw and dry completely)
2 egg whites
2 cups crushed salt and vinegar potato chips
salt and pepper
Preheat oven to 425 degrees. Line a baking sheet with parchment paper and lay a wire rack on top, spraying it with non-stick spray. Add potato chips to a ziplock bag and crush them into fine pieces.
Season the cod filets with just a touch of salt (not too much, the chips are salty) and black pepper. Dip each filet in the egg white then dredge through potato chips mixture, pressing so the chips stick. Lay on the wire rack and spray each filet with non-stick spray or olive oil. Bake for 18-20 minutes, until fish is golden brown.
Source: How Sweet It Is

Tangy Tartar Sauce
1/2 C. light mayo
1 T. sweet relish
1 clove garlic, minced
2 t. lemon juice
1/2 t. Dijon mustard
2 t. parsley, chopped
1 t. tarragon
cayenne pepper, couple dashes
dash of Tabasco
dash of paprika
Whisk all ingredients together, refrigerate at least 30 minutes before serving.

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