By Dianne Bunis
Add healthy fish to your diet! Haddock is a heart-healthy white fish, known for its flaky texture, mild flavor and is readily found around New England year-round. Haddock can be cooked a variety of ways, including this easy method that cuts calories and reduces fat. The fish is coated with a crispy crust and then baked.
Oven-baked fish & chips
Canola cooking spray
1 1/2 pounds organic russet potatoes, washed and cut into 1/4-inch thick fries
4 teaspoons canola oil
1/4 teaspoon each of sea salt and freshly ground pepper
2 cups of breadcrumbs -- combine 1 cup whole wheat or gluten-free with 1 cup panko
1/4 cup all-purpose flour
2 large organic egg whites, beaten
1 pound New England wild haddock (hook or longline), 4 portions
1. Position racks in upper and lower third of oven, preheat to 425°F.
2. Coat a large baking sheet with cooking spray. Set a wire rack on another large baking pan, coat with cooking spray.
3. Rinse potatoes with cold water, pat dry with paper towel. Toss with oil, lightly season with salt and pepper. Bake on the lower rack turning every 10 minutes until tender and golden, approximately 30 minutes.
4. Set three shallow dishes on kitchen counter -- fill the first dish with flour, salt and pepper, the second with egg whites and third with bread crumbs. Dredge fish in the flour mixture, dip into egg white and then coat both sides with breadcrumbs (discard any left over mixture and crumbs). Spray both sides of the breaded fish evenly with cooking spray, place fish on the prepared wire rack.
5. Bake the fish on the upper oven rack until breading is golden brown and crisp and opaque in the center, about 20 minutes. Turn on broiler to crisp the breading for about 6 minutes, taking care not to burn.
6. Serve fish with potatoes, add fresh greens.