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This recipe is adapted from the Weight Watchers website. Still kept the recipe low fat/points, but added a bit more flavor and spice to the fish. I LOVE the potato wedges baked with salt, pepper and vinegar right in them!! They were delicious!
- nonstick cooking spray
- 1 1⁄2 cups yellow cornmeal, uncooked
- 1 cup skim milk
- 1 teaspoon lemon zest
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 1 teaspoon Old Bay Seasoning (or other seafood seasoning) (optional)
- 1⁄2 teaspoon black pepper
- 1 1⁄4 lbs cod fish fillets or 1 1⁄4 lbs haddock fillets
- 2 tablespoons yellow cornmeal, for dusting fish
- 2 large idaho potatoes, peeled and cut into 1/2-inch-thick wedges
- 2 tablespoons white vinegar or 2 tablespoons red wine vinegar
- 1⁄2 teaspoon table salt
- 1⁄2 teaspoon black pepper, freshly ground
- Preheat oven to 400ºF.
- Coat a large baking sheet with cooking spray.
- In a shallow dish, combine 1 1/2 cups of cornmeal, milk, zest, basil, oregano, salt, pepper and Old Bay (if using).
- Mix well to make a thick batter. (It is helpful to let batter sit for a bit to let all the milk get absorbed).
- Salt and pepper the fish fillets to taste on both sides.
- Dust fish with additional 2 Tbsp cornmeal and shake off any excess; This will help cormeal batter to stick.
- Affter milk is absorbed and cornmeal batter has thickened, stir once more to combine well.
- Add fish to batter and turn to coat both sides.
- Place fish on prepared baking sheet and spoon over any remaining batter, making an even coating.
- Place potatoes in a large bowl and add vinegar, salt and pepper; toss to coat. Arrange potatoes next to fish on baking sheet.
- Bake until potatoes and fish are fork-tender and cornmeal batter just starts to crack, carefully flipping fish once, about 30 to 35 minutes.
Expect that the cornmeal coating on the fish is going to be thick - there is no pouring it - it's like a cornmeal paste that needs to be patted on with your fingers. With that said, I did keep an eye on the baking time, and the fish itself was flaky and delicately flavored with a hint of lemon. The Potatoes were very disappointing - after baking, they were just strips of baked potato, with a heavy vinegar taste. I would make the fish again - going lighter on the coating, and more closely monitoring the baking time - and adding a different side dish of some sort.
I just tried this and maybe I've done something wrong, but it didn't turn out as well as I had hoped. the batter was so thick it had to be spread on the fish. the batter on the bottom side of the fillets cooked into a flat hard unappealing coating. And I think the cooking time was too long as the fish was on the dry side. Sorry - I won't try it again. I'd rather pan fry and eat a little oil than use this oven frying recipe.