Fish fry and oven-roasted sweet potato fries

Serves 4

Save money and add a nutrient dense dinner to your week’s repertoire. I serve this with homemade Cole Slaw.

(large, scrubbed well, cut into fry size) sweet potatoes

2 tbsp

canola oil

1/4 tsp

chipotle chili powder, (has a real kick)

large eggs

1/2 cup

skim milk

1 cup

barley flour, (for the added fibre, but you can use whatever flour you have)

2-4 tsp

freshly cracked black pepper

1/4 - 1/2 tsp

table salt

Two 400g packages

thawed (divided into 8 equal pieces) frozen cod fillets

1/3 cup

(divided to cook all the fish, you can use less if desired) canola oil

Preheat oven to 450°F. Line a large rimmed baking sheet with parchment paper. Set aside.
In a large bowl: toss sweet potatoes with oil. Sprinkle with chili powder, toss well, tip into prepared pan. Arrange in one layer. Place in oven and roast for 15 minutes, remove from oven and flip each fry. Return to oven and cook for an additional 10-15 minutes depending on the size.
In a medium bowl: beat together eggs and milk. Set aside.
In shallow bowl or ceramic pie plate, whisk together flour, pepper and salt, set aside.
When the fries are halfway cooked, start the fish fry.
Heat a large skillet over medium high heat, I like using a cast iron frying pan. Dip cod into the flour and dredge, dip into egg mixture to coat and then back into the flour and into the pan. (if you are over-dredging you may run out of flour, if that happens just add more flour)
Continue with the next pieces. Cook on both sides. Should take about 5-7 minutes depending on how thick the fish is. Place in a heat resistant pan and place in the oven. Cook the remaining fish.
Serve with the sweet potato fries and Cole slaw.

Each serving is equal to 2 pieces of cod, and ¼ of the cooked sweet potato fries.

Calories 581

Protein 41.2 g

Carbohydrates 34.5 g

Fat 29.1 g

Fibre 6.9 g

Sodium 472 mg