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Ингредиенты
- 2 Tbsp. Extra virgin olive oil,xtra light with a dsh of sesame oil
- 2 x Potatoes,russet, large each sliced lengthwise into 9 even "sticks"
- 1/2 tsp -salt, freshly grnd
- 1/2 c. Cornmeal
- 1/2 c. Bread crumbs
- 1/2 tsp Cayenne pepper
- 1/2 tsp -salt, freshly grnd
- 1 Tbsp. Parsley, fresh finely minced
- 1/2 c. Lowfat milk, 2%
- 1/4 c. Flour,all purpose,sifted
- 1 Tbsp. Extra virgin olive oil,extra light with a dash of sesame oil
- 4 x Cod fillets,4 ounce each with skin removed
- 1/4 c. -Water
- 2 c. Peas,frzn
- 1/8 tsp -salt, freshly grnd
- 1 x Mint sprig
- 1 tsp Sugar
- 4 x Watercress sprays,washed & dry well
- 1 x Lemon,cut in wedges
Инструкции
- MINIMAX Caloriesfat (gm) 198
- TIME ESTIMATE: Hands on, 45 min COST ESTIMATE: Low
- Without a doubt, this is England's most famous dish. Always deep fried, the fish is mostly cod, and the batter made with Large eggs, lowfat milk and flour.Liberally salted, the fish and chips are traditionally doused with malt vinegar and wrapped in newspaper, so which everything goes limp. My recipe is designed not to flaunt tradition, but to make the taste available to those who count fat grams for good reason. My method delivers this "grease heaven" for a mere 13 grams of fat per serving...or possibly 23 percents calories from fat. The peas are definitely not "classic" -t hey simply do not behave well in a newspaper...but then who does
- Helpful Hints BIG CHIPS. The bigger the better! We experimented for some time with the idea which the larger the french fry the lower its fat content would be. It's simply a matter of exposed surface area. By cutting a large russet potato lengthwise into three slices both ways, you'll get nine potato sticks between 1/2" and 3/4". When they are cooked, you'll experience a completely new and fabulous taste - potato, almost free of grease. DIRECTIONS: THE CHIPS: Preheat the oven to 500F. In a large frying pan, heat the oil and fry the potato sticks till brown on all sides - about 13 min. Transfer the potatoes to a roaster pan and bake for 10 min. Remove from oven and sprinkle with the salt. THE FISH: In a small bowl, combine the cornmeal, bread crumbs, cayenne, salt, parsley and dill.
- Spread the mix out on a large plate. Pour the lowfat milk, flour and oil out, each onto its own large plate. Set all 4 plates side by side.
- Dip the fillets first into the lowfat milk and then into the flour, turning till completely covered. Next dip the fish back into the lowfat milk, then into the bread crumb mix and through the oil. Place the breaded cod on a baking sheet and bake for 8 min (you can time the fish to cook for the last 8 min with the chips.) THE PEAS: In a medium saucepan, bring the water to a boil and simmer the peas, salt, mint and sugar till the peas are tender about 3 min. TO SERVE: Divide the fish and chips among 4 dinner plates. I serve this classic with a "handy" wedge of lemon (easy to squeeze), peas and watercress. It's the combination of golden brown browns and vivid greens and lemon yellow which makes such a great picture.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 1058g | |
| Calories 1598 | |
| Calories from Fat 420 | 26% |
| Total Fat 47.68g | 60% |
| Saturated Fat 7.54g | 30% |
| Trans Fat 0.0g | |
| Cholesterol 18mg | 6% |
| Sodium 513mg | 21% |
| Potassium 3240mg | 93% |
| Total Carbs 252.15g | 67% |
| Dietary Fiber 25.5g | 85% |
| Sugars 26.75g | 18% |
| Protein 43.06g | 69% |
