Preheat oven to 400^F. 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.
Whisk milk and mustard together in a shallow dish. Place bread crumbs in another shallow dish and put flour in a third shallow dish.
Season both sides of fish with salt and petter. Place fish in flour and turn to coat. Place fish in milk mixture and turn to coat. Transfer fish to second prepared baking sheet and lightly coat with cooking spray.
Bake until fish flakes easily with a fork, about 10 to 15 minutes. Serve fish and potato wedges with vinegar on the side.
5 WW Points
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 Serving (352g)|
|Recipe Makes: 4 Servings|
|Calories from Fat: 175 (35%)|
|Amt Per Serving||% DV|
|Total Fat 19.5g||26 %|
|Saturated Fat 2.9g||15 %|
|Monounsaturated Fat 12.7g|
|Polyunsanturated Fat 2.9g|
|Cholesterol 61.5mg||19 %|
|Sodium 915.2mg||32 %|
|Potassium 1155.2mg||30 %|
|Total Carbohydrate 44.8g||13 %|
|Dietary Fiber 4.2g||17 %|
|Sugars, other 40.6g|
|Protein 33g||47 %|
Powered by: USDA Nutrition Database
Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.
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What would you serve with this? Link in another recipe
fryitallLove this recipe, It's quick and easy. I also make the KCF slaw to go with this.10m ago
Samiazbo11It turned out burnt. I don't recommend this recipie3y ago
roxannemathiasonI used gluten free flour and bread crumbs to make this gluten free. Delicious!4y ago
FrogdivaI'll review again since I made these again recently. I sprinkled a mix of salt, pepper, onion powder and garlic on the potatoes, and they were delicious! So much so that I craved more the next day.5y ago
FrogdivaThese turned out much easier than I expected, though the cook time was a bit longer. This makes for a good meal on a day where you have more time to prepare. I wouldn't have time to make this after work.5y ago