WW Fish and Chips- 5 Pts Serving Size 4 4 serving olive oil cooking spray (5 one-second sprays per serving) 2 medium potatoes peeled and cut into 8 wedges each 1/4 tsp table salt (enough for potatoes and fish)or more to taste 1/4 tsp black pepper (enough for potatoes and fish) or to more taste 20 oz uncooked cod four 5 oz fillets 1/4 cup all-purpose flour 1/4 cup fat-free skim milk 1 Tbsp Dijon mustard 1/2 cup seasoned bread crumbs 4 Tbsp red wine vinegar Preheat oven to 400ºF. Coat 2 large baking sheets with cooking spray. Place potato wedges on one baking sheet and lightly coat with cooking spray;season to taste with salt and pepper. Bake until golden brown and tender,about 45 minutes. Meanwhile, season both sides of cod to taste with salt and pepper. Place flour in a shallow dish; add fish fillets and turn to coat. In a separate shallow dish, whisk together milk and mustard; add flour-coated fillets and turn to coat. Place bread crumbs in another shallow dish; add fillets and turn to coat. Transfer fish to second prepared baking sheet and lightly coat with cooking spray. Bake fish until fork-tender, about 10 to 15 minutes. Serve fish and potato wedges with vinegar on the side. Yields 1 fillet, 4 potato wedges and 1 tablespoon of vinegar per serving. Per Serving (excluding unknown items): 88 Calories; 1g Fat (6.4% calories from fat); 3g Protein; 18g Carbohydrate; 1g Dietary Fiber; trace Cholesterol; 445mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Fat; 0 Other Carbohydrates. Bake,don't fry, and you can put this favorite back on the menu. We renovated Fish and Chips by: Coating the fish with fat-free milk and Dijon mustard instead of eggs. Spraying the fish and potatoes with cooking spray and baking instead of deep frying. [Non-text portions of this message have been removed] <a href= http://www.worldfamousrecipes.com/index.php >Famous Recipes</a> <a href= http://www.worldfamousrecipes.com/ >World Famous Recipes</a> <a href= http://www.navending.com/ >Vending Machines</a> <a href= http://smsac.blogspot.com/ >sms.ac</a> <a href= http://www.sell2us.net/stopforeclosure.htm >Stop Foreclosure</a> <a href= http://www.auntiebelhams.com/ >Pigeon Forge Cabins</a> <a href= http://quotations.home.att.net/ >Famous Quotes</a> <a href= http://groups.yahoo.com/group/chicken-recipes-mailing-list/ >Chicken Recipes</a> Yahoo! Groups Links <*> To visit your group on the web, go to: http://groups.yahoo.com/group/world-famous-recipes/ <*> To unsubscribe from this group, send an email to: [EMAIL PROTECTED] <*> Your use of Yahoo! Groups is subject to: http://docs.yahoo.com/info/terms/
