Ever since the London 2012 Olympic Games have started, I have been experimenting with making traditional British fare, like fish and chips, healthier! With oven-baked fries and lightly battered white fish, this “healthified” recipe makes a great meal to enjoy while watching the Olympic Games from the comfort of your own home! GO TEAM USA!
1 pound cod fillets, cut into 3-inch pieces
1 cup dark beer, divided
1 pound baking potatoes, cut into (1/4-inch strips)
1/4 cup canola oil, divided
3/4 cup all-purpose flour
salt and pepper
1. Combine fish and 1/4 cup beer in a medium bowl. Cover and chill for 1 hour.
2. Preheat oven to 450°. Keep cut potatoes in a bowl of cold water while oven heats up.
3. Coat a jelly-roll pan with cooking spray. Toss drained and dried potatoes with 1 tbsp oil. Toss with salt and pepper as desired.
4. Bake chips at 450° for 20 minutes or until browned and crisp, stirring halfway through.
5. Drain fish, discard liquid. Combine remaining 3/4 cup beer, flour, and black pepper in a medium bowl. Add fish to beer mixture, tossing gently to coat.
6. Heat remaining 3 tbsp oil in large non-stick skillet over medium-high heat. Remove fish from bowl, shaking off excess batter. Add fish to pan; cook 3 minutes on each side or until browned and cooked through. Serve immediately with chips.
Yield: 4 servings (about 4 oz fish and 1/2 cup chips)
Nutrition Information per serving: 398 calories, 15g fat, 1.1g saturated fat, 24.6g protein, 40.7g carbohydrate, 40mg cholesterol, 524mg sodium
Adapted from Cooking Light December 2009