Oven Baked Fish and Chips (Low Fat, Heart Healthy)

Ingredients:
1 cup Cornflakes, crushed
1/3 cup flour
1/4 cup egg substitute
1/4 cup skim milk
4 (4 ounce) halibut (or other fish) fillets
Salt and pepper

Oven-Baked chips:
4 medium baking potatoes
Seasonings
Dry bread crumbs

Directions:
Fish:
Preheat oven to 450-degrees. Cut each filet into two or three pieces. Place flour and Cornflakes in two, separate shallow containers. You can add seasoning to the Cornflakes if you'd like. Whisk egg and milk and place in another shallow container. Season fish with salt and pepper. Dredge fish in flour and shake off excess. Once floured, dip fish in the milk mixture, then coat with Cornflakes on all sides. Place fish on baking sheet sprayed with nonstick cooking spray and bake at 450-degrees for eight to ten minutes per 1-inch of thickness or until flakes easily with fork.

Chips:
Wash each potato and cut into wedges. Soak potatoes in water for five minutes then drain and pat dry. Place favorite seasonings and bread crumbs into a large resealable bag. Place potato wedges into bag a couple at a time, seal and shake to coat. Arrange potatoes in a single layer on a baking sheet sprayed with nonstick cooking spray and bake until crispy, about ten minutes.

Recipe makes four servings.

Serving Size: 4 ounces fish and one potato

Nutrients per serving:
Calories: 396
Total fat: 3 grams (7-percent of calories)
Saturated fat: trace
Cholesterol: 36mg
Sodium: 330mg
Carbohydrate: 61g
Protein: 31g
Dietary fiber: 4g