Recipe: Baked Fish and Chips with Fat Free Tartar Sauce (using Greek yogurt)

BAKED FISH AND CHIPS
"Try our fat free version of tartar sauce."



ACTIVE: 30 min
TOTAL 45 min

FOR THE CHIPS (OVEN FRIES):
3 medium russet potatoes (1 1/4 pounds)
1/4 cup extra-virgin olive oil
Pinch of cayenne pepper
Kosher salt
FOR THE FISH:
Olive oil cooking spray
2 3/4 cups crispy rice cereal
Kosher salt and freshly ground black pepper
3 large egg whites
1 1/2 pounds skinless, boneless pollock fillets (or other firm white fish), cut into 2x4-inch pieces
Fat Free Tartar Sauce (recipe follows) and/or malt vinegar, for serving (optional)

Position racks in the upper and lower thirds of the oven and preheat to 450 degrees F using the convection setting, if available. Place a baking sheet on one of the racks to preheat.

TO PREPARE THE CHIPS:
Cut the potatoes into 1/4-inch-thick sticks. Toss with the olive oil and cayenne in a bowl.

Carefully remove the hot baking sheet from the oven, add the potatoes and spread in an even layer. Use a rubber spatula to scrape any oil from the bowl over the potatoes.

Bake on the top oven rack, turning once, until browned and crisp, 25 to 30 minutes. Season with salt.

MEANWHILE, PREPARE THE FISH:
Set a wire rack on a baking sheet and coat with cooking spray.

Lightly crush the cereal in a bowl with your fingers. Add 2 teaspoons salt, and black pepper to taste.

In another bowl, whisk the egg whites and a pinch of salt until frothy.

Dip the fish in the egg whites, then roll in the cereal crumbs to coat. Place the fish pieces on the rack and mist with cooking spray.

Bake the fish on the bottom oven rack until crisp and just cooked through, about 12 minutes. Season with salt and black pepper.

While the fish is baking, prepare and chill the Tartar Sauce, if using.

Serve the fish and chips with tartar sauce and/or malt vinegar.

FAT-FREE TARTAR SAUCE

2/3 cup nonfat Greek yogurt
3 tablespoons sweet pickle relish
Splash each of lemon juice and hot sauce
Salt, to taste

Mix yogurt and relish with a splash each of lemon juice and hot sauce; season with salt. Cover and chill 10 minutes.

Makes 4 servings

Per serving (without tartar sauce or vinegar): Calories 442; Fat 15 g (Saturated 2 g); Cholesterol 63 mg; Sodium 1,015 mg; Carbohydrate 37 g; Fiber 2 g; Protein 37 g

Used by permission to Recipelink.com from Clarkson Potter
Adapted from source: The Best and Lightest: 150 healthy recipes for breakfast, lunch and dinner from the Editors of Food Network Magazine