Good Lifestyle

When you orderfish and chips In a restaurant, the bottles of these objects are probably out of a deep fryer. Although fish and fleas are delicious to enjoy, especially after a long day to sleep at the beach, they are not exactly the healthiest dish. That's why we did our own version of this one for a little less than 300 calories! This cod recipe, made withSweet Potato Friesis made by hiding the fish and chips from the oven instead of diving them in a deep fryer. We promise, after taking a bite in this crisp cod recipe, you will not even miss the fried version.

Nutrition:282 calories, 11 g of grease (2 g saturated), 235 mg of sodium, 4 g of fiber, 4 g of sugar, 23 g of protein

Made 4 servings

Ingredients

Non-stick cooking spray
3 c. olive oil
1/2 TSER. onion powder
1/2 TSER. garlic
1/2 TSER. black pepper
1 lb of sweet potatoes, cut in 1/2 inch thick quarters
1/3 cup of whole wheat panko bread bread bread
1/2 TSER. Dried thyme, crushed
1 lb of fresh or frozen cod fillets, about 1 inch thick, cut into service size pieces
Corners of lemon or malt vinegar

How to do it

1. Preheat the oven to 425 ° F.
2. Alignment A 15 × 10-inch cooking pan with a sheet; Coat slightly with cooking spray. In a large bowl, combine 1 tablespoon. Oil, onion powder, 1/4 c. TSP. garlic salt and 1/4 c. pepper. Add potato districts; Mix to coer. Arrange in a single layer on half of the prepared pastry pan. Cook 15 minutes.
3. Meanwhile, in a small bowl, combine the crumbs of bread, thyme and 1/4 c. Remaining tsp. Garlic salt and pepper. Add the remaining 2 cms. oil; Mix to combine.
4. Remove the baking pan from the oven. Turn the potatoes thoroughly. Place the fish on the other half of the hot pastry pan. Sprinkle the mixture of crumbs on the fish; Return to the oven.
5. Cook about 10 minutes more or until the potatoes are tender and start to brown and fish flakes easily. Serve with lemon quarters or malt vinegar.

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