Total Choice Baked Fish and Chips

Yield: 1 servings
Calories: 500
Theme: Lunch
Rating:  This recipe has not been rated
SAVE PRINT

You can still enjoy the flavors of your favorite dishes with less fat, calories and carbohydrates. This recipe is a lighter version that, in addition to containing fewer calories, is also loaded with protein and vitamins B6 and B12. Get the complete Total Choice Plan here.

Ingredients

  • 2 1/2 oz white fish
  • 1 egg white
  • 1/4 cup whote wheat bread crumbs
  • 1 medium potato
  • 1 tbsp extra virgin olive oil
  • 1/4 cup Greek yogurt
  • 1/2 tbsp capers
  • lemon wedges
  • parsley (to taste)

Directions

Clean and cut fish into managable strips, about 1-inch wide.

Dip fish into egg whites, coating both sides and cover with bread crumbs.

Peel and slice potato into chips. Drizzle with oil and bake at 350 F until brown and crispy, about 25 to 30 minutes, turning once.

When chips are half way done, place breaded fish pieces in oven-safe dish and bake at 350 F until tender and crispy, about 12 to 15 minutes.  

While the fish and chips are in the oven, prepare dipping sauce.

Chop capers and combine with yogurt and parsley until smooth and creamy.

Serve sauce and lemon wedges on the side of fish and chips and enjoy.

Protein: 36 g, calories: 500, fiber: 6 g

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This recipe was recently featured in The Total Choice: Customized Meal Plans for Weight Loss.

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