Spicy Oven-Baked Fish and Sweet Potato Fries

40g CARB

Serves 4

Hands On 20 min.

Total 40 min.

• 1 lb. fresh or frozen whitefish fillets, about ½ inch thick
• Nonstick cooking spray
• 1 lb. sweet potatoes, cut into ¼- to ½-inch sticks
• 1 Tbsp. olive oil
• 2½ tsp. chili powder
• 1 tsp. Old Bay seasoning or seafood seasoning
• ½ tsp. salt
• ⅓ cup milk
• ⅓ cup all-purpose flour
• ⅓ cup fine dried bread crumbs
• 1 tsp. paprika
• ¼ tsp. black pepper
• 2 Tbsp. butter, melted
• Lemon wedges and/or fresh parsley (optional)

1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut fish into 3×2-inch pieces. Cover and chill until needed.

2. Preheat oven to 425°F. Line a large baking sheet with foil; lightly coat with cooking spray. For fries, pat potatoes dry with paper towels; place in a large bowl. Add olive oil, ½ tsp. of the chili powder, the Old Bay seasoning, and ¼ tsp. of the salt. Toss to coat. Arrange potatoes in a single layer on half of the prepared baking sheet. Bake 10 minutes.

3. Meanwhile, for fish, place milk in a shallow dish. Place flour in another shallow dish. In a third shallow dish combine bread crumbs, the remaining 2 tsp. chili powder, the paprika, the remaining ¼ tsp. salt, and the pepper. Stir in melted butter until combined.

4. Dip fish pieces in milk; coat with flour. Dip again in the milk, then in the bread crumb mixture. Remove baking sheet from oven. Carefully turn potatoes over. Place fish on the other half of the hot baking sheet; return to oven. Bake 10 to 15 minutes more or until potatoes are golden brown and fish flakes easily. If desired, serve fish with lemon wedges and/or fresh parsley.

PER SERVING (2 pieces fish + 4 oz. fries each) cal 384, fat 13 g (5 g sat. fat), chol 74 mg, sodium 575 mg, carb 40 g (5 g fiber, 7 g sugars), pro 28 g

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Give this classic pub food a light sprinkling of malt vinegar instead of a squeeze of lemon.