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Healthy Fish and Chips

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  • Ingredients for chips
  • Potatoes (you decide the amount)
  • Salt and cayenne pepper to taste
  • Olive oil
  • Ingredients for fish
  • Olive oil cooking spray
  • 2 ¾ cups crushed cornflakes
  • Salt and pepper to taste (seasoned salt is better if you have it)
  • 3 large egg whites
  • 3 2-4 oz. fillets of Polluck (another firm white fish is okay if you prefer something different)


  1. Directions for chips
  2. Preheat your oven to 450 degrees
  3. Cut the potatoes to your liking and toss with olive oil, salt, and pepper. Place evenly on a baking sheet and place in the oven until browned and crisp. This should take about 25-30 minutes.
  4. Preheat oven to 450 degrees
  5. Take a baking sheet and spray with cooking spray and set aside.
  6. Crush the corn flakes with your hands until they are crumbs and season your fish with salt and pepper to taste.
  7. In a separate bowl, whisk your egg whites until they are slightly foamy.
  8. Dip the fish in the egg whites and then roll in the crumbs until evenly coated, place them on the baking sheet, and spray with olive oil cooking spray.
  9. Place the sheet on the bottom rack and flip the fish around 6 minutes until crisp, which should take about 12-14 minutes.