Spicy Oven-Baked Fish and Sweet Potato Fries
pound fresh or frozen white fish fillets, about 1/2-inch thick
nonstick cooking spray
pound sweet potatoes, cut into 1/4-to 1/2-inch sticks
tablespoon olive oil
teaspoon Old Bay seasoning or seafood seasoning
teaspoon chili powder
cup fine dry bread crumbs
teaspoons chili powder
teaspoon ground black pepper
tablespoons butter, melted
Lemon wedges and fresh parsley (optional)
- Thaw fish, if frozen. Cut fish into 3 x 2-inch pieces. Rinse fish; pat dry with paper towels. Cover and chill until needed.
- Preheat oven to 425 degrees F. Line a large baking sheet with foil; lightly coat with nonstick cooking spray; set aside.
- For chips, pat potatoes dry with paper towels; place sweet potatoes in a large bowl. Add olive oil, Old Bay seasoning, 1/2 tsp. chili powder and 1/2 tsp. salt. Toss to coat. Arrange potatoes in a single layer on one half of the prepared baking sheet. Bake for 10 minutes.
- Meanwhile, for fish, place milk in a shallow dish. Place flour in another shallow dish. In a third shallow dish combine bread crumbs, 2 tsp. chili powder, paprika, 1/4 tsp. each salt and pepper. Add melted butter; stir until combined.
- Dip fish pieces in milk; coat with flour. Dip again in the milk, then in the bread crumb mixture. Remove baking sheet from oven. Using a spatula, carefully turn potatoes over. Place fish on the other half of the hot baking sheet; return to oven. Bake for 10 to 15 minutes more or until potatoes are golden brown and fish flakes easily with a fork. Serve fish with lemon wedges and fresh parsley, if desired.
Nutrition Facts(Spicy Oven-Baked Fish and Sweet Potato Fries)
- Per serving:
- 419 kcal cal.,
- 17 g fat
- (5 g sat. fat,
- 3 g polyunsaturated fat,
- 6 g monounsatured fat),
- 85 mg chol.,
- 859 mg sodium,
- 39 g carb.,
- 5 g fiber,
- 6 g sugar,
- 27 g pro.
- Percent Daily Values are based on a 2,000 calorie diet