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Hungry Girl Today: 01.06.09



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!


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


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


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!


Serving Size: entire recipe

Calories: 304

Fat: 2.75g

Sodium: 912mg

Carbs: 36.5g

Fiber: 7g

Sugars: 4.5g

Protein: 36.5g

POINTS® value 6*


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


Serving Size: 1 order

Calories: 960

Fat: 55g

Sodium: 1,570mg

Carbs: 80g

Fiber: 5g

Sugars: 3g

Protein: 36g

POINTS® value 23*

To see the accompanying visuals and links, go to:



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


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*The Points® 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 Points® registered trademark.



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