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Name: Ufries Fish and Chips with Slaw
Prep time: 45 min
Cook time: 30 min
Total time: 45 min
Yield: 1
Cuisine: American
Ingredients: 1 ts Paprika; 1 tb Cider vinegar; 1/2 c Fat-free ranch dressing; 1/2 tsp pepper; 4 c red or green Shredded; Nonstick cooking spray; 1 ts Seasoning see note *; 4 Flounder fillets or any; 1/2 c Paackaged bread crumbs; 1 c carrots Shredded; 1 lg Egg white slightly beaten; 2 lg Baking potatoes scrubbed; 1/2 c scallions Sliced, or green onion; 1/4 ts Salt; 2 tb Flour

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INGREDIENTS

1 ts Paprika
1 tb Cider vinegar
1/2 c Fat-free ranch dressing
1/2 tsp pepper
4 c red or green ; Shredded
Nonstick cooking spray
1 ts Seasoning ; see note *
4 Flounder fillets ; or any
1/2 c Paackaged bread crumbs
1 c carrots ; Shredded
1 lg Egg white ; slightly beaten
CHIPS
2 lg Baking potatoes ; scrubbed
1/2 c scallions ; Sliced, or green onion
1/4 ts Salt
2 tb Flour
SLAW
FISH

Servings

INSTRUCTIONS

1 Postion racks to divide oven in thirds. Heat to 500 F. Coat 2 baking pans with cooking spray. 2. spread potatoes in one of the prepared pans. Spray with cooking spray; toss until coated. spread in single layer. Bake on lower oven rack 25 minutes, turning over once or until tender and golden. Sprnkle with salt. 3. Mean while prepare fish; Mix paprika and seasoning with the bread crumbs. Spread flour and crumbs on separate pieces of waxed paper. Coat fish with flour, dip in beaten egg, then press in crumbs until completely coated. spray tops of fillets with cooking spray. 4. Place sprayed-side down in the other prepared pan. Spray tops of fish. Place on upper oven rack 15 minutes after putting potatoes in oven. 5. Bake 7 to 10 mintues until crust is golden and fish is barely opaque in the center when pierced in thickest part with tip of a knife. 6. Meanwhile toss slaw ingredients in medium bowl to mix and coat. Serves 5 Per serving 3 g. fat. Note 1 teaspoon Cajun, lemon pepper, thyme or your favorite seasoning. Posted to Digest eat-lf.v096.n202 Date: Tue, 29 Oct 1996 19:18:12 -0600 From: bmann@jcn1.com (Beverly Manning)

NOTES

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Ufries Fish and Chips with Slaw

1 ts Paprika
1 tb Cider vinegar
1/2 c Fat-free ranch dressing
1/2 tsp pepper
4 c red or green Shredded
 Nonstick cooking spray
1 ts Seasoning see note *
4 Flounder fillets or any
1/2 c Paackaged bread crumbs
1 c carrots Shredded
1 lg Egg white slightly beaten
 CHIPS
2 lg Baking potatoes scrubbed
1/2 c scallions Sliced, or green onion
1/4 ts Salt
2 tb Flour
 SLAW
 FISH

1 Postion racks to divide oven in thirds. Heat to 500 F. Coat 2 baking pans  with cooking spray.    2. spread potatoes in one of the prepared pans. Spray with cooking spray;  toss until coated. spread in single layer. Bake on lower oven rack 25  minutes, turning over once or until tender and golden. Sprnkle with salt.    3. Mean while prepare fish;  Mix paprika and seasoning with the bread  crumbs.  Spread flour and crumbs on separate pieces of waxed paper. Coat  fish with flour, dip in beaten egg, then press in crumbs until completely  coated. spray tops of fillets with cooking spray.    4. Place sprayed-side down in the other prepared pan. Spray tops of fish.  Place on upper oven rack 15 minutes after putting potatoes in oven.    5. Bake 7 to 10 mintues until crust is golden and fish is barely opaque in  the center when pierced in thickest part with tip of a knife.    6. Meanwhile toss slaw ingredients in medium bowl to mix and coat. Serves 5  Per serving 3 g. fat.    Note 1 teaspoon  Cajun, lemon pepper, thyme or your favorite seasoning.  Posted to Digest eat-lf.v096.n202    Date: Tue, 29 Oct 1996 19:18:12 -0600    From: bmann@jcn1.com (Beverly Manning)

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Nutrition

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Serving Size: 1 Serving (2537g)
Recipe Makes: 1

Calories: 1960
Calories from Fat: 179 (9%)

Amt Per Serving		% DV

	Total Fat 19.9g	27 %
	Saturated Fat 3.9g	20 %
	Monounsaturated Fat 3.6g
	Polyunsanturated Fat 6.2g
Cholesterol 320.8mg		99 %
Sodium 2461.5mg		85 %
Potassium 6717mg		177 %
Total Carbohydrate 283.3g		83 %
	Dietary Fiber 25.6g	102 %
	Sugars, other 257.7g
Protein 163.6g		234 %
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: 1960

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