Lunch: Baked Fish and Chips

This homemade fish and chips recipe is healthier than the take-out version because it's baked, not fried.

This recipe includes superfoods such as:

Lemon

Health benefits of Baked Fish and Chips

Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.

Ingredients

3 large baking potatoes
1 tsp. chopped fresh rosemary leaves
3 tbsp. olive oil
salt
Pepper
1 c. panko (Japanese-style bread crumbs)
1 tbsp. margarine or butter
1/2 tsp. freshly grated lemon peel
2 large egg whites
1/4 c. all-purpose flour
1/4 tsp. ground red pepper (cayenne)
1 1/2 lb. turbot fillets

Instructions

Arrange 1 oven rack 4 inches from broiler heat source and 1 rack in middle of oven. Preheat oven to 450 °F.
Dry potatoes well. Cut each potato lengthwise into quarters, then cut each quarter lengthwise into 3 wedges.
Line 15 1/2" by 10 1/2" jelly-roll pan with nonstick aluminum foil. On prepared pan, toss potatoes with rosemary, 2 tablespoons oil, 1/2 teaspoon salt, and 1/4 teaspoon freshly ground black pepper. Bake potatoes on middle rack 30 to 35 minutes or until tender and golden, turning occasionally.
Meanwhile, place wire rack in 15 1/2" by 10 1/2" jelly-roll pan; spray pan and rack with cooking spray. On waxed paper, with fingers, combine panko, margarine, lemon peel, and remaining 1 tablespoon oil. In pie plate, with fork, beat egg whites until foamy. On another sheet of waxed paper, place flour.
About 20 minutes before potatoes are done, in small bowl, combine ground red pepper and 1/2 teaspoon salt. Sprinkle turbot with salt mixture to season both sides. Coat turbot with flour, shaking off excess. Dip turbot into egg whites, then coat with panko mixture, patting on crumbs to cover. Arrange turbot on prepared rack in pan. Place turbot on rack in oven nearest heat source and bake 8 minutes.
Reset oven control to broil. Broil turbot 2 minutes or until turbot turns opaque throughout and crumbs are golden brown. Serve turbot with roasted potatoes.

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