Oven Fried Fish

Here’s a reduced-fat method for getting crispy fish without lots of oil. To keep the fat profile low, serve with Tartar Sauce
, made with lowfat mayonnaise or simply sprinkle the fish with malt vinegar. For fish and chips, serve with crisp Oven Fries and malt vinegar.

2 teaspoons vegetable oil

1⁄4 cup all-purpose flour

1⁄2 teaspoon salt

1⁄4 teaspoon ground red pepper (cayenne)

2 large egg whites

1 cup plain dried bread crumbs

1 pound flounder or sole fillets, cut on diagonal into 1-inch-wide strips

• Preheat oven to 450°F. Grease cookie sheet with oil; set aside.
• On waxed paper, combine flour, salt, and ground red pepper. In shallow bowl, beat egg whites just until foamy. On separate sheet of waxed paper, place bread crumbs. Coat flounder strips with seasoned flour, shaking off excess. Dip strips into egg white, then coat in bread crumbs, patting crumbs to adhere. Arrange fish strips on prepared cookie sheet.
• Place cookie sheet on lowest oven rack and bake fish 5 minutes. With wide spatula, turn fish. Bake until just opaque throughout and golden, 4 to 5 minutes longer.

Makes 4 main-dish servings.

Prep: 10 minutes

Bake: 12 minutes