The original recipe for Baked Fish & Chips I used can be found on Food Network's page at http://www.foodnetwork.com/recipes/food-network-kitchens/baked-fish-and-chips-recipe/index.html Courtesy of Food Network Magazine.
OK so thus far on Idiotdad we've covered a wide spectrum of items. From Frite's to Gumbo to Carrot Cake. This week I wanted to concentrate on reusing some ingredients I had used on the blog before, and stay on the healthier side. It's fun to cook with tons of butter and sugar and Frank's Red Hot sauce and things, but like everyone else I do need to concentrate on keeping things lighter these days. The blog is called Idiotdad not Fatdaddy. Thus we stayed on the lighter side by doing a Baked Fish and Chips recipe I found on Foodnetwork.com. This recipe uses the Frites I posted before, as well as many other ingredients we've used in the past. I also liked the idea of this recipe because it's an entire meal, not just one dish.
A note or two before we begin. We will be working with fish today. Fish while healthy, has crazy potential for food born illness. Please Please PLEASE wash your hands often when handling raw fish, and please make sure you cook it thoroughly. Bake times swing wildly from oven to oven, I will give you the times and temps I used but keep your own oven in mind.
For this recipe you'll need:
3 Medium Sized Russet Potatoes
1/4 Cup Olive Oil
Pinch of Cayenne
(if you are offended by cayenne you could substitute Old Bay Seasoning, Garlic Powder, Onion Powder, or any other flavored savory powder your heart desires)
Olive Oil Cooking Spray
2 3/4 cups of Rice Krispies
Kosher Salt and Fresh Ground Black Pepper
3 large egg whites
1 1/2 lbs. boneless skinless Cod (any white firm fish will do though)
Before you do anything set your oven to 475, line your frite pan with foil and put it in the oven. Also make sure your racks are on the top, and bottom rungs in your oven. Proceed with making your frites.
We've already covered how to make frites in the past. Click here <http://idiotdadcooks.blogspot.com/2012/02/easy-oven-frites.html> for in depth instructions on how to make them. I will say this time we are using less olive oil, and we are actually whisking in a pinch or dash of cayenne to the oil before coating the frites. DO NOT BE SCARED OF CAYENNE! It's very tasty and will NOT burn you if used in moderation and evenly distributed. Below are some pics of the frite making process used for this dish today.
Feel free to pop these in the oven while you work on your fish. 15 minutes on the top rack, rotate, and another 15 minutes after that. Make sure you salt your frites after you take them out of the oven, your final product should look like this.
While your frites are in the oven line another baking sheet with tin foil, and put two wire racks on it. Spray liberally with Olive Oil Spray (Pam makes a great version of this) and set that to the side.
We now are going to learn how to do what's called a dredge. Measure out your Rice Krispies in to a bowl, and crush them. Crush them well, and actually make them more fine then what is pictured ahead. I learned this too late in to the process, a finer crush will coat the fish better than what you'll see. Salt and Pepper this mixture to your liking, and mix thoroughly. In a different bowl, separate 3 eggs and keep the whites in the bowl, you can discard the yolks we will not need them for this recipe. Put a dash of salt in the whites, and whisk until frothy. Set the two bowls aside. For those who do not know how to separate eggs, you're in luck, that this week's video!
Now you can set up your cut board and cut your fish in to roughly 4"x2" portions. Once you've cut them to size dip the fish in the egg solution, then put it in to the breading bowl. Coat the fish in the Rice Krispies well, and put it on the wire rack. I would like to point out, you really should use a two handed approach to the dredge process. One hand picks up the cod, puts in the egg, and rolls it around and puts it in the breading mix. The other rolls and coats the cod in the breading, and transfers it to the wire racks. This will help reduce "club hand". Repeat this until all your fish is well coated, and on the wire racks.
Now for my oven it took about 14 to 18 minutes to cook this fish and get it right. Watch yours closely but do not open the oven too often. The final product should look like what is below. The fish should have some give when you poke it but be relatively firm. Plate the frites and fish together, and dish out the tartar sauce baby!
This is a very nice dinner for any couple or family (fish and chips usually does well with kids). It's light, but it certainly is filling as well. It's also relatively low in fat, and has a lot of good nutritional value. Also it's quick, this whole thing would have taken me a half hour to prep had I not been wrestling around with the camera! All in all this should take about one hour start to finish. Give this try some time, I'm certain you'll enjoy it! Eat well everyone!