Fish n Chips n Peas

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INGREDIENTS

1/2 ts Cayenne pepper
1/2 ts -salt, freshly ground
1 ts Sugar
1/4 c -Water
1/8 ts -salt, freshly ground
FISH
PEAS
2 Potatoes;russet, large
2 c Peas,frozen
1 Lemon;cut in wedges
GARNISH
1/2 c Bread crumbs
1 tb Parsley; fresh
1/2 c Cornmeal
1/2 c Milk, 2%
1 tb Olive oil;extra light with a
1/4 c Flour,all purpose;sifted
4 Watercress sprays;washed &
2 tb Olive oil;xtra light with
1/2 ts -salt, freshly ground
1 Mint sprig
4 Cod fillets;4 oz each with

Servings

INSTRUCTIONS

Nutritional Profile: PER SERVING CLASSIC MINIMAX Calories 1104 Fat (gm) 57 13 Saturated fat (gm) 19 2 Calories from fat : 46% 23% Chlorestrol (gm) 150 63 Sodium (gm) 2264 546 Fiber (gm) 8 8 TIME ESTIMATE: Hands on, 45 minutes COST ESTIMATE: Low Without a doubt, this is Englands most famous dish. Always deep fried, the fish is mostly cod, and the batter made with eggs, milk and flour.Liberally salted, the fish and chips are traditionally doused with malt vinegar and wrapped in newspaper, so that everything goes limp. My recipe is designed not to flaunt tradition, but to make the taste available to those who count fat grams for good reason. My method delivers this "grease heaven" for a mere 13 grams of fat per serving...or 23 percents calories from fat. The peas are definitely not "classic" -t hey simply dont behave well in a newspaper...but then who does? Helpful Hints BIG CHIPS. The bigger the better! We experimented for some time with the idea that the larger the french fry the lower its fat content would be. Its simply a matter of exposed surface area. By cutting a large russet potato lengthwise into three slices both ways, youll get nine potato sticks between 1/2" and 3/4". When they are cooked, youll experience a completely new and fabulous taste - potato, almost free of grease. DIRECTIONS: THE CHIPS: Preheat the oven to 500F. In a large frying pan, heat the oil and fry the potato sticks until brown on all sides - about 13 minutes. Transfer the potatoes to a roaster pan and bake for 10 minutes. Remove from oven and sprinkle with the salt. THE FISH: In a small bowl, combine the cornmeal, bread crumbs, cayenne, salt, parsley and dill. Spread the mixture out on a large plate. Pour the milk, flour and oil out, each onto its own large plate. Set all 4 plates side by side. Dip the fillets first into the milk and then into the flour, turning until completely covered. Next dip the fish back into the milk, then into the bread crumb mixture and through the oil. Place the breaded cod on a baking sheet and bake for 8 minutes (you can time the fish to cook for the last 8 minutes with the chips.) THE PEAS: In a medium saucepan, bring the water to a boil and simmer the peas, salt, mint and sugar until the peas are tender ~ about 3 minutes. TO SERVE: Divide the fish and chips among 4 dinner plates. I serve this classic with a "handy" wedge of lemon (easy to squeeze), peas and watercress. Its the combination of golden browns and vivid greens and lemon yellow that makes such a great picture.

NOTES

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Fish n Chips n Peas

1/2 ts Cayenne pepper 
1/2 ts -salt, freshly ground 
1 ts Sugar 
1/4 c -Water 
1/8 ts -salt, freshly ground 
  FISH 
  PEAS 
2  Potatoes;russet, large 
2 c Peas,frozen 
1  Lemon;cut in wedges 
  GARNISH 
1/2 c Bread crumbs 
1 tb Parsley; fresh 
1/2 c Cornmeal 
1/2 c Milk, 2% 
1 tb Olive oil;extra light with a 
1/4 c Flour,all purpose;sifted 
4  Watercress sprays;washed & 
2 tb Olive oil;xtra light with 
1/2 ts -salt, freshly ground 
1  Mint sprig 
4  Cod fillets;4 oz each with

Nutritional Profile: PER SERVING CLASSIC                MINIMAX Calories     1104    Fat (gm) 57 13 Saturated  fat (gm)              19        2    Calories from fat  :            46%                    23% Chlorestrol (gm) 150 63 Sodium (gm)    2264                   546 Fiber (gm) 8                      8    TIME ESTIMATE: Hands on, 45 minutes COST ESTIMATE: Low    Without a doubt, this is Englands most famous dish. Always deep fried, the  fish is mostly cod, and the batter made with eggs, milk and flour.Liberally  salted, the fish and chips are traditionally doused with malt vinegar and  wrapped in newspaper, so that everything goes limp. My recipe is designed  not to flaunt tradition, but to make the taste available to those who count  fat grams for good reason. My method delivers this "grease heaven" for a  mere 13 grams of fat per serving...or 23 percents calories from fat. The  peas are definitely not "classic" -t hey simply dont behave well in a  newspaper...but then who does?    Helpful Hints BIG CHIPS. The bigger the better! We experimented for some  time with the idea that the larger the french fry the lower its fat content  would be. Its simply a matter of exposed surface area. By cutting a large  russet potato lengthwise into three slices both ways, youll get nine  potato sticks between 1/2" and 3/4". When they are cooked, youll  experience a completely new and fabulous taste - potato, almost free of  grease. DIRECTIONS: THE CHIPS: Preheat the oven to 500F. In a large frying  pan, heat the oil and fry the potato sticks until brown on all sides -  about 13 minutes. Transfer the potatoes to a roaster pan and bake for 10  minutes. Remove from oven and sprinkle with the salt. THE FISH: In a small  bowl, combine the cornmeal, bread crumbs, cayenne, salt, parsley and dill.  Spread the mixture out on a large plate. Pour the milk, flour and oil out,  each onto its own large plate. Set all 4 plates side by side.   Dip the fillets first into the milk and then into the flour, turning until  completely covered. Next dip the fish back into the milk, then into the  bread crumb mixture and through the oil. Place the breaded cod on a baking  sheet and bake for 8 minutes (you can time the fish to cook for the last 8  minutes with the chips.) THE PEAS: In a medium saucepan, bring the water to  a boil and simmer the peas, salt, mint and sugar until the peas are tender  ~ about 3 minutes. TO SERVE: Divide the fish and chips among 4 dinner  plates. I serve this classic with a "handy" wedge of lemon (easy to  squeeze), peas and watercress. Its the combination of golden browns and  vivid greens and lemon yellow that makes such a great picture.

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Nutrition

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Serving Size: 1 Serving (1169g)
Recipe Makes: 1 Servings

Calories: 1752
Calories from Fat: 218 (12%)

Amt Per Serving		% DV

	Total Fat 24.3g	32 %
	Saturated Fat 6.4g	32 %
	Monounsaturated Fat 5.2g
	Polyunsanturated Fat 9.9g
Cholesterol 7.1mg		2 %
Sodium 7408.6mg		255 %
Potassium 1093.4mg		29 %
Total Carbohydrate 318.3g		94 %
	Dietary Fiber 21.7g	87 %
	Sugars, other 296.6g
Protein 62.2g		89 %
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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Calories per serving: 1752

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