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01.06.09
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HG's De-lish Fish 'n Chips
HG's De-lish Fish 'n Chips

Best Fishes!
We paired our fiber-frying skills with our favorite squash and gave an international pub classic an HG-style makeover. Enjoy, mates. And here's a fun tip... invite a buddy over, double the recipe, and split the work up -- one of you on fish and the other on chips. Par-tay time, people!

Ingredients:

For Fish
6 oz. raw cod, cut into two even "strips"
1/4 cup Fiber One Original bran cereal
2 tbsp. panko breadcrumbs (like the kind by Progresso)
2 tbsp. fat-free liquid egg substitute (like Egg Beaters Original)
1/4 tsp. garlic powder, or more to taste
1/4 tsp. Old Bay Seasoning, or more to taste
1/8 tsp. onion powder, or more to taste
1/8 tsp. salt, or more to taste
black pepper, to taste
Optional: fat-free tartar sauce, for dipping

For Chips
6 oz. peeled butternut squash (a little less than one-third of a squash), sliced into French fry shapes
1/8 tsp. kosher salt
Optional: ketchup, for dipping

Directions:
Preheat oven to 450 degrees.

To make the fish, you can use either a broiler pan or toaster oven. (Regular oven will be used for fries, regardless.) Line the bottom of the broiler pan or toaster oven with aluminum foil, and spray the rack with nonstick spray. If using a toaster oven for the fish, preheat it to 450 degrees.

In a blender or food processor, grind Fiber One cereal to a breadcrumb-like consistency. Place half of the crumbs in a small bowl, and reserve the other half for the next time you make this recipe. Add panko, garlic powder, Old Bay, onion powder, and salt to the bowl. Season to taste with pepper and, if you like, additional salt and seasonings. Mix well, transfer to a plate, and set aside.

Using a paper towel, pat squash pieces firmly to absorb any excess moisture. Place squash in a bowl, add a light mist of nonstick spray, and sprinkle with kosher salt. Toss squash to evenly distribute salt, and then transfer to a baking sheet sprayed with nonstick spray. Squash pieces should lie flat on the sheet. Bake in the oven for 20 minutes or so (longer for thick-cut fries, shorter for skinnier fries), flipping halfway through baking. Fries are done when they are starting to brown on the edges and get crispy. After you put fries in the oven to bake, move on to your fish.

Place fish strips on a plate, and cover with egg substitute, turning fish over and spreading the egg substitute to coat. Give fish a (gentle!) shake to remove excess egg substitute, and then transfer the strips to the plate with the breadcrumb mixture. Coat fish strips well with crumb mixture by pressing them into the crumbs, flipping them over, and coating the sides. Spray the tops of the breaded fish strips with a light mist of nonstick spray.

Place fish strips on the rack of the broiler pan or toaster oven. If using the broiler pan, place it in the oven.

Cook fish for about 15 minutes, until it is flaky and the tops of the strips are brown and crispy. Plate your fish 'n chips and, if you like, serve with tartar sauce for fish-dunking and ketchup for chip-dipping!

MAKES 1 SERVING

Serving Size: entire recipe
Calories: 304
Fat: 2.75g
Sodium: 912mg
Carbs: 36.5g
Fiber: 7g
Sugars: 4.5g
Protein: 36.5g

PointsPlus® value 7*

Fish & Chips, Average
Fish & Chips, Average

Fish & Hips
Fish & chips is one of those dishes that you really CAN'T be shocked to hear is a diet-buster. Deep-fried fish with fried potatoes -- high in fat and calories?! REALLY???? No need to play dumb... here's the 411. A typical portion of this decadent duo will rack up close to 1,000 calories and 55g fat between the fries and fish... and that's even BEFORE you add the tartar sauce. THAT can easily tack another 200 calories and 20g fat onto your meal (AHHHHHHHH!). Our version, on the other hand, is totally low in fat and calories -- AND high in fiber. Plus, we recommend fat-free tartar sauce! Not only are fish and butternut squash both really good for you, but we're also cooking 'em up in a way that packs in the fun and flavor of fried stuff without all the oil (and fat!). Baking is the way to go, amigas! Have fun... and best fishes!

Serving Size: 1 order
Calories: 960
Fat: 55g
Sodium: 1,570mg
Carbs: 80g
Fiber: 5g
Sugars: 3g
Protein: 36g

PointsPlus® value 26*

CHEW ON THIS:
Today, January 6th, is Bean Day. We loooove beans -- they're packed with fiber and protein. So make a batch of HG's Lean Bean Cheesy Enchiladas to celebrate!
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*The PointsPlus® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe or its manufacturer or developer by Weight Watchers International, Inc. the owner of the PointsPlus® registered trademark.