Fish $ Chips Oven Fried

I really like fish and chips but eating the fried type gives you unnecessary calories and fat. The plate above is typical of the type of fish and chips meal I make at my house except I usually do not have the corn and use a dark green vegetable. I prefer using Dutch Rush but any bread crumbs would do. You could make this meal using store bought fish or chicken nuggets and serve store bought french fries. I used the fish I purchased through Prairie Land Foods. Preferably, purchase the fish low in fat and then bake them. If you need to or want a wheat free fish then use crumbs from a wheat free bread.

Ingredients
About 1 1/2 pounds firm filleted fish, like cod, pollock, swordfish, or catfish
1 1/2 cups milk or buttermilk
Bread crumbs or rusk curmbs
Salt and pepper
3 tablespoons melted butter or extra virgin olive oil
Lemon wedges or sauce of your choice for serving

Directions

Cut the fish into sticks about 1/2-inch thick; soak in the milk while you heat the oven to 450°F. Put the bread crumbs on a plate and sprinkle with salt and pepper.

When the oven is hot, pull the fish from the milk and let it drain a bit. Dredge the still-wet fish in the bread crumbs, patting them to make sure they adhere. Drizzle a little of the butter or oil over the bottom of a 9 x 13-inch baking pan or large rimmed baking sheet, then lay the fish sticks in the pan. Drizzle with the remaining butter or oil. In the plate above I used sweet potatoes instead of potatoes. They are cooked the same.

Bake near the top of the oven for about 10 minutes, depending on the thickness; the fish will be crisp on the outside and tender and opaque when done. Serve immediately.

Revision of huffington post

Baked Low-Fat Fries

3 medium potatoes
2 teaspoons salt free seasoning mix or salt and pepper
1 tablespoon vegetable oil
nonstick cooking spray

Preheat oven to 450F.

Slice the potatoes into wedges or french fry slices. Place the potatoes into a bowl and and add oil and seasonings. Mix to coat potatoes.

Spray baking sheet with cooking spray. Arrange the potatoes on the pan.

Bake at 450F for 30-35 minutes, or until golden brown.