Baked Fish and Chips

Serves: 4 | Serving size: 2 fish strips, 1 cup potatoes


  • 4 cups potatoes (4 medium)
  • 1 tablespoon oil (canola or vegetable)
  • 1/8 teaspoon salt
  • 1/8 teaspoon ground black pepper
  • 4 fish fillets, thawed (wild salmon, about 3 oz. each)
  • 3 cups cornflakes
  • 1 egg
  • 2 tablespoons water
  • 1/3 cup flour


  1. The potatoes (chips) take longer to bake. Once they are in the oven, prepare the fish.
  2. Preheat oven to 425°F.
  3. Scrub potatoes under running water using a clean vegetable brush. Cut in half and then into 1/4 inch slices.
  4. Combine potatoes, oil, salt, and pepper in a bowl. Stir so potatoes are covered with oil.
  5. Spray a cookie sheet with cooking oil spray and lay slices out in a single layer.
  6. Bake for 15 minutes. Turn potatoes over and bake for 15 minutes more (for a total of 30 minutes).
  7. Cut each fillet into two strips.
  8. Place cornflakes in a plastic ziplock bag. Crush by rolling a glass over the bag.
  9. Beat egg and water together in a bowl.
  10. Spray a cookie sheet with cooking oil spray. Put flour in a dish. Dip each strip into flour, then egg mixture, then cornflakes.
  11. Place fish on the sheet and bake in oven for 15 minutes until fish is 145°F or flakes easily with a fork.

Nutrition information (per serving): 410 calories, 7g total fat, 1g saturated fat, 90mg cholesterol, 300mg sodium, 63g total carbohydrates, 6g fiber, 4g sugar, 26g protein

Recipe source: Spend Smart. Eat Smart. (

Grilled Salmon with Avocado Dip

salmonServes 6


  • 2 avocados – peeled, pitted, and diced
  • 2 cloves garlic, peeled and minced
  • 3 Tablespoons Greek-style yogurt
  • 1 Tablespoon fresh lemon juice
  • Pepper to taste
  • 2 pounds salmon steaks
  • 2 teaspoons dried dill weed
  • 2 teaspoons lemon pepper

Preheat an outdoor grill to high heat, and lightly oil grate (or spray with nonstick spray). In a medium bowl, mash together avocados, garlic, yogurt, and lemon juice. Season with pepper. Rub salmon with dill and lemon pepper. Place on the prepared grill and cook 15 minutes, turning once, until easily flaked with a fork. Serve with the avocado mixture.

Nutrient analysis per serving
326 calories; 20 gm total fat*; 2.9 gm saturated fat; 9.6 gm monounsaturated fat; 5 gm polyunsaturated fat; 84 mg cholesterol; 83 mg sodium; 3.8 gm total carbohydrates; 3 gm dietary fiber; 32 gm protein

* Over one-half (14.6 gm, 54.3%) of the total fat is from heart healthy fats (monounsaturated and polyunsaturated fats). These fats, provided by the salmon and avocado, have positive effects on blood cholesterol levels.


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