Fish and Chips


Chef Vikki and Chef Richard go head to head to see who can slash the most fat and calories from the Jones family’s Fried Fish and Chips while staying true to the taste they love!

 

BAKED CRUSTED FISH WITH YOGURT TARTAR SAUCE & POLENTA TOTS

Yellow Recipe

Serves 4

Prep Time: 25 minutes

Cook Time: 35 minutes

INGREDIENTS 

For the fish:

Olive oil spray
¾ cup liquid egg whites
3 cups gluten free crisped rice cereal, crushed
1 teaspoon seafood seasoning (Old Bay)
½ teaspoon freshly ground black pepper
4 6-ounce Tilapia filets
1 lemon, quartered (for garnish)

 

For the Greek yogurt tartar sauce:

1 cup 0% Greek yogurt
2 tablespoons sweet relish (Cascadian Farm Organic)
2 tablespoons chopped chives
1 teaspoon chopped dill
1 teaspoon Dijon mustard
Juice of 1 lemon
Pinch of kosher salt
Pinch of cayenne pepper

 

For the cheesy polenta tots:

Olive oil spray
1 18-ounce sleeve organic polenta, cut into 1-inch rounds, and then diced into bite-sized pieces
¼ cup liquid egg whites
¾ cup finely grated parmesan cheese
Pinch of black pepper

 

INSTRUCTIONS

Prepare the equipment and ingredients for your fish:

Preheat the oven to 375°F.

Spray a wire rack with olive oil spray and set aside on a sheet tray.

In a bowl large enough to dredge the fish filets in, add ¾ cup of liquid egg whites. Set aside.

In a similar sized bowl, add the 3 cups of brown rice cereal, and crush using your hands or a large spoon. Add 1 teaspoon of the seafood seasoning, and ½ a teaspoon of black pepper to the crushed cereal, and mix together.

 

Dredge the fish filets:

Dip one fish filet in the egg whites with one hand, and then dip the filet into the cereal mixture with the other so that the filet is evenly coated with the crumbs. Once dredged, lightly spray the filet with olive oil spray and lay it on the rack. Repeat the dredging process with the remaining 3 fish filets.

 

Bake the fish:

Place the rack of dredged fish filets on the middle bottom rack of the oven for 10-12 minutes, or until golden brown and cooked through.

Meanwhile, prepare your tartar sauce to serve alongside the fish filets.

 

Make the tartar sauce:

In a bowl, combine 1 cup of Greek yogurt, 2 tablespoons relish, 2 tablespoons chopped chives, 1 teaspoon chopped dill, 1 teaspoon Dijon mustard, the juice of 1 lemon, a pinch of salt, and a pinch of cayenne pepper. Mix everything together until well blended. Reserve until you are ready to serve alongside your baked fish filets.

 

Prepare the equipment and polenta for the tots:

Line a baking sheet with foil. Lightly spray the foil with olive oil spray.

Cut the polenta into 1-inch thick rounds, and then cut each round into bite-sized squares, roughly the size of tater tots.

 

Prepare the cheesy coating:

Add the cut polenta tots to a bowl. Add ¼ cup of liquid egg whites to the tots, and toss until the polenta is well coated. Add ¾ of a cup of finely grated Parmesan and a pinch of black pepper to the polenta, and gently toss until the polenta is coated in cheese.

 

Bake the polenta:

Place the coated polenta bites onto the prepared baking sheet. Bake the polenta for 12 minutes, or until firm and golden brown.

 

To serve:

Serve the polenta alongside the baked fish filets and tartar sauce. Enjoy!

 

Nutritional information: (per serving)

Per Serving (1/4)

Calories:          430.5

Total Sugars:      7.064 g

Total Fat:         6.565 g

Saturated Fat:     2.94 g

Cholesterol:       95.8 mg

Protein:           53.6 g

Carbohydrate:      39.3 g

Dietary Fiber:     2.035 g

Calcium:           231.2 mg

Iron:              8.024 mg

Magnesium:         100.2 mg

Potassium:         801.1 mg

Sodium:            997.7 mg