JACK IN THE BOX: FISH AND CHIPS

SAVE: 445 CALORIES, 53 G FAT, 12 G SAT. FAT

If you love Jack in the Box, you’re definitely not alone. While doing my research, I learned that their tacos have a huge following. Many friends, in fact, asked specifically if I planned to duplicate the recipe for their Monster Taco. They all said that they’re so drippy and delicious.

Intrigued, I went and purchased one. Imagine my surprise when I learned that they stuff the taco and then deep-fry the whole thing. Though that recipe could very well make it into a sequel to this book, there were other taco favorites that better suited the current list.

Jack’s Fish and Chips, on the other hand, are a perfect complement to the other recipes in this book. And, like the taco, they’re very oily—so oily, in fact, that this is one of the few dishes that after it’s fully cooked, I’ve instructed you to spray it with a light coating of olive oil to make sure it has that distinct glow and flavor. Don’t worry, though . . . it still has far less fat than the original.

CHIPS

1¾ teaspoons salt, divided

1 russet potato (about 9 ounces)

1 teaspoon extra virgin olive oil

FISH

Olive oil spray

1 center-cut cod or other mild white-fleshed fish fillet (about 3 ounces)

1 tablespoon + 1 teaspoon unbleached or all-purpose flour

¼ teaspoon salt

1 egg white

1 teaspoon fat-free milk

¼ cup panko (Japanese bread crumbs)

TO prepare the chips: Preheat the oven to 450°F. Bring a large pot of water to a boil over high heat. Add 1 teaspoon salt.

With a knife, cut the potato into 1⁄3"-thick sticks of varying lengths. When the water boils, place them in the pot. Boil for exactly 3 minutes. Drain and allow to cool for 5 minutes.

Transfer the potato sticks to a medium bowl. Add the oil and ½ teaspoon salt. Carefully toss to coat. Place them in a single layer, not touching, on a large nonstick baking sheet.

Bake for 20 to 25 minutes, turning every 5 minutes, or until crisp and lightly browned. Sprinkle with the remaining ¼ teaspoon salt, if desired. (Jack’s fries are very salty.) While the potatoes are baking, prepare the fish.

TO prepare the fish: Lightly mist a small nonstick baking sheet with oil spray.

Place the fish on a cutting board. Cover with a sheet of waxed paper. With the smooth side of a meat mallet, gently pound to an even thickness just under ¼". With a sharp knife, cut the fish into 3 strips of slightly different sizes. The strips should be 4" to 5" long and 2" to 2½" wide and should be wider at one end than the other.

In a small resealable plastic bag, combine the flour and salt. Shake to mix well. Place one piece of the fish in the bag. Shake to completely coat the fish with the flour mixture. Remove and set on a piece of waxed paper. Continue flouring the remaining pieces. Set aside.

In a small shallow bowl, combine the egg white and milk. Beat with a fork until smooth. Place the panko on a sheet of waxed paper set next to the bowl.

One piece at a time, dip the fish into the egg-white mixture, being sure to coat completely. Allow any excess egg-white mixture to drip off. Dip into the panko to coat completely. Place on the reserved baking sheet. Continue until all of the fish pieces are placed, not touching, in a single layer on the baking sheet. Lightly mist with oil spray.

Bake for 5 minutes. Carefully flip the fish. Bake for 5 to 7 minutes, or until the breading is crisp and the fish flakes easily. Lightly mist both sides with oil spray. Serve with the chips.

MAKES 1 SERVING (3 PIECES FISH, PLUS CHIPS)

442 calories, 25 g protein, 63 g carbohydrates, 10 g fat, <1 g sat. fat, 6 g fiber

Original Jack in the Box Fish and Chips (3 pieces fish, plus chips): 887 calories, 18 g protein, 62 g carbohydrates, 63 g fat, 13 g sat. fat, 4 g fiber

BEFORE YOU START Organizing your ingredients before you start cooking really pays off with this dish—the fish and chips will be ready and piping hot at the same time.

Start by setting out the potato and measuring all of the ingredients for the fish. After the potato is cut, seasoned, and put into the oven, you can quickly and easily dip and bread the fish, then pop them into the oven to bake while the potatoes finish cooking. Make sure both sheets are on the same oven rack or they won’t brown properly. Also, since the primary flavor in this dish is oil, be sure to use your favorite full-flavored extra virgin olive oil in a refillable oil spray bottle.