Lunch: Crunchy Fish and Veggie Chips

Panko breading gives these fish and chips a perfect crunch.

This recipe includes superfoods such as:

Lemon, Basil

Health benefits of Crunchy Fish and Veggie 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. Basil is an excellent stress reliever, and has antioxidant and anti-inflammatory benefits.

Ingredients

1 large egg
1 c. whole-wheat panko
1 large sweet potato
4 tbsp. Extra virgin olive oil
2 medium zucchini
1 1/4 lb. cod fillets
1/2 c. light mayonnaise
2 dill pickles
1/4 c. packed fresh basil leaves
1 tbsp. fresh lemon juice
Lemon wedges

Instructions

Arrange oven racks in top and bottom thirds of oven. Preheat oven to 475 degrees F. Line 2 (18-inch by 12-inch) jelly-roll pans with foil. Place egg in shallow dish and bread crumbs in another shallow dish.
In one pan, toss sweet potato sticks with 2 tablespoon oil; arrange in single layer. Sprinkle with 1/4 teaspoon salt and roast 12 minutes.
Meanwhile, in second jelly-roll pan, toss zucchini sticks with 1 tablespoon oil; arrange in single layer on half of pan. Evenly sprinkle with 1/4 teaspoon salt.
Dip fish in egg, letting excess drip off, then dip in crumbs, pressing to adhere. Carefully, push sweet potatoes to one half of pan. Arrange fish on other half of both pans. Sprinkle fish with 1/4 teaspoon salt. Bake both pans 15 minutes or until zucchini is tender and fish is opaque throughout, switching pans halfway through.
While fish and vegetables bake, in blender or food processor, puree mayonnaise, pickles, basil, lemon juice, 1/4 teaspoon pepper, and remaining 1 tablespoon oil. Sauce can be made ahead and refrigerated up to 3 days.
Serve fish with vegetables, sauce, and lemon wedges.

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