Yield: 4 servings
2 Tbsp olive oil
1/4 tsp pepper
4 medium baking potatoes, peeled (about 1#)
1/3 cup all-purpose flour
1/4 cup egg substitute
2 Tbsp water
2/3 cup crushed cornflakes
1 Tbsp grated parmesan cheese
1/8 tsp cayenne pepper
1# tilapia or haddock fillets
In a medium bowl, combine oil and pepper. Cut potatoes lengthwise into 1/2 inch strips. Add to oil mixture; toss to coat. Place on a 15" x 10" x 1" baking pan that has been coated with nonstick spray. Bake, uncovered at 425 for 25-30 minutes or until golden crisp.
Meanwhile, combine flour and pepper in a shallow dish. In a second dish, beat egg substitute and water. In a third dish, combine cornflakes, cheese and cayenne. Dredge fish in flour, then dip in egg mixture and coat with crumb mixture. Place on baking sheet that has been coated with nonstick cooking spray. Bake at 425 degrees for 10-15 minutes.
Fish: One 4 oz serving 243 calories, 328 mg sodium, 28 grams carbohydrate, 27 gm protein, 2 gm fat
Potatoes: One 4 oz serving 137 calories, 4 mg sodium, 18 gm carbohydrate, 2 gm protein, 7 gm fat.