Approximately two-thirds of adults in this country are overweight or obese. This extra weight may pose life-threatening health risks including diabetes, heart disease, stroke and certain cancers. For an overweight person, losing even 5 percent of their weight can be meaningful. While the idea of losing weight may feel overwhelming, beginning the journey means starting with small steps.
An important place to start is with healthy eating. Often times, go-to food favorites are high in fat, sugar, starch and sodium. Eating large portions of such foods can hinder weight loss and lead to obesity and related health risks. Reducing portions can help cut calories, and there are ways of adjusting favorite recipes to add healthy ingredients without skimping on flavor.
Try this easy healthy and delicious recipe tonight. Prep time only takes 25 minutes with a 45 minute cook time.
Oven-Fried Fish & Chips
What you’ll need:
- Canola or olive oil cooking spray
- 1 1/2 pounds russet potatoes, scrubbed and cut into 1/4-inch-thick wedges
- 4 teaspoons canola oil
- 1 1/2 teaspoons Cajun or Creole seasoning, divided
- 2 cups cornflakes
- 1/4 cup all-purpose flour
- 1/4 teaspoon salt
- 2 large egg whites, beaten
- 1 pound cod or haddock, cut into 4 portions
What you’ll do:
- Position racks in upper and lower third of oven; preheat to 425°F. Coat a large baking sheet with cooking spray. Set a wire rack on another large baking sheet; coat with cooking spray.
- Place potatoes in a colander. Thoroughly rinse with cold water, then pat dry completely with paper towels. Toss the potatoes, oil and 3/4 teaspoon Cajun (or Creole) seasoning in a large bowl. Spread on the baking sheet without the rack. Bake on the lower oven rack, turning every 10 minutes, until tender and golden, 30 to 35 minutes.
- Meanwhile, coarsely grind cornflakes in a food processor or blender or crush in a sealable plastic bag. Transfer to a shallow dish. Place flour, the remaining 3/4 teaspoon Cajun (or Creole) seasoning and salt in another shallow dish and egg whites in a third shallow dish. Dredge fish in the flour mixture, dip it in egg white and then coat all sides with the ground cornflakes. Place on the prepared wire rack. Coat both sides of the breaded fish with cooking spray.
- Bake the fish on the upper oven rack until opaque in the center and the breading is golden brown and crisp, about 20 minutes.