main course · on the side

Crispy Baked Fish & Crispy Veggie Fries

IMG_20170117_195426_108

LRM_EXPORT_20170117_193230

Prep Time: 25 minutes

Cook Time: 25-30 minutes

Yield: 4 servings

Ingredients

For the Vegetable Fries:

  • 1 egg white, beaten
  • ½ tablespoon extra virgin olive oil
  • ¼ teaspoon cumin
  • salt, to taste
  • black pepper, to taste
  • ½ pound carrots, peeled and cut in fry-like strips
  • ½ pound parsnips, peeled and cut in fry-like strips
  • ¼ cup panko bread crumbs

For the Crispy Baked Fish:

  • ¾ cup white whole wheat flour
  • ¼ teaspoon paprika
  • salt, to taste
  • black pepper, to taste
  • 2 egg whites
  • ¾ cup panko bread crumbs
  • 4 (4-ounce) skinless cod fillets or haddock (I used 16oz of ocean perch)

Instructions

To make the Root Vegetable Fries:

  1. Preheat the oven to 400° F, line a baking sheet with foil and grease it with nonstick cooking spray.
  2. In a large mixing bowl, whisk together the egg white, oil, cumin, salt, and pepper.
  3. Toss the carrots and parsnips in the egg mixture, to coat. Sprinkle the panko bread crumbs over all of the fries and toss again to evenly coat.
  4. Transfer the fries to the prepared baking sheet and spread out in an even layer.
  5. Bake for 25-30 minutes, flipping halfway through. Bake until the vegetables are tender but crisp, and the panko is golden on the outside.

To make the Crispy Baked Fish:

  1. Grease a wire cooling rack with nonstick cooking spray, and set in a foil-lined baking sheet, and set aside.
  2. Line up 3 shallow dishes, or mixing bowls. In the first, mix the flour and paprika, salt, and pepper. In the second, whisk the 2 egg whites together until frothy. In the third, pour the panko bread crumbs.
  3. Dredge each fish fillet in the flour and shake off the excess.
  4. Next dip each one in the egg wash, and allow the excess to drip off.
  5. Then gently press each one into the panko bread crumbs, coating all sides.
  6. Transfer each fillet to the prepared wire rack. Spray each cod fillet with nonstick cooking spray and bake (still at 400° F) on the upper oven rack for 12-14 minutes, or until done.
  7. Serve 1 cod fillet with a ¼ of the root vegetables

 

Recipe Credit: WOMANISTA Wellness (formerly SKINNYMOM)

 

 

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