What to Eat Wednesday: All Hail the Queen

Toast the Queen and try this good-for-you twist on Fish n' Chips! Today is a landmark day for the British monarchy—on this day, Queen Elizabeth II becomes the longest reigning ruler in the nation’s history. In honor of her majesty, I decided to share a diabetic-friendly twist on a staple of English cuisine: Fish and Chips. Hope you enjoy!

Fish and Chips-Style Cod (from Diabetic Living)

Ingredients

  • 1 pound fresh or frozen cod or halibut fillets
     
  • 1/2 cup all-purpose flour
     
  • 1/3 cup fat-free milk
     
  • 1/3 cup ale or nonalcoholic beer
     
  • 1 egg or 1/4 cup refrigerated or frozen egg product, thawed
     
  • 1/4 teaspoon kosher salt
     
  • Dash freshly ground black pepper
     
  • 1/2 cup canola oil
     
  • Malt vinegar
     
  • Fried Parsley (below) (optional)

 

Directions

  1. Thaw fish, if frozen. Set aside. In a medium bowl, whisk together flour, milk, ale, egg, salt, and pepper until combined. Cover and chill batter for 30 minutes.
  2. Preheat oven to 250 degrees F. Rinse fish under cold running water; pat dry with paper towels. Cut fish crosswise into eight pieces.
  3. In an 8-inch skillet, heat oil over medium-high heat for 2 minutes.
  4. Dip four pieces of the fish in the batter, turning to coat and letting excess batter drip off. Fry the fish pieces in the hot oil about 4 minutes or until golden brown and fish flakes easily when tested with a fork, turning once. Transfer fried fish to paper towels; let stand to drain. Place fish on a baking sheet; keep warm in the oven. Repeat with remaining fish pieces.
  5. Serve fish with malt vinegar and, if desired, garnish with Fried Parsley.

Tip

  • Fried Parsley: After cooking fish in the oil, add several sprigs of fresh flat-leaf parsley to the hot oil. Cook until parsley is no longer bubbly. Using a slotted spoon, remove parsley from oil. Drain on paper towels.

Nutrition Facts Per Serving:

Servings Per Recipe: 4
PER SERVING: 177 cal., 8 g total fat (1 g sat. fat), 55 mg chol., 118 mg sodium, 4 g carb. 21 g pro.

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