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Dine In: Fish Un-Fry!


So you’re shopping more and eating out less? It’s a great way to save money. It’s also a great way to eat healthier at the same time. Take this week’s advertised special, for instance.  Catfish fillets are extremely healthy—unless they’re deep fried. When you have catfish at most restaurants, deep-fried is often the only choice. But  if you’re the cook, you make the call!

So instead of a delicious fish fry, how about a just-as-delicious UN fry?  Oven-fried fish is easy and way healthier than traditional frying. Just dip in egg and then dip in flour  or breadcrumbs (or specially packaged breading). Place the fish on a baking sheet that has been sprayed with nonstick coating and bake 10 to 15 minutes. That’s it!

But since no fish fry is complete without French fries, you can do them in the oven, too! If you haven’t yet tried oven fries, please don’t waste more time on the traditional ones! Slice potatoes (or sweet potatoes…yum!) into fry-sized pieces. Load the potatoes into a gallon-sized plastic bag and drizzle in a tablespoon of olive oil. Seal the bag and toss to coat (you won’t need much oil!). Add salt and pepper if you like, and bake on a sheet, along with your fish. Actually, you may want to start the potatoes earlier, since they’re more dense than fish fillets. Thin-sliced potatoes need 20 to 30 minutes; potato wedges will need up to 45 minutes. Don’t turn the taters until they’ve browned on the bottom, or they’ll stick to the pan.

With your fish and potatoes (un-fried) all you need is a salad—or to be more on-target with a fish fry, try some cole slaw! My favorite super-easy slaw recipe is this: take a bag of shredded cabbage mix (in the produce section) and add enough bottled low-fat ranch dressing to make a slaw. That’s it! Easy, peasy!

So take a look at your fish un-fry: oven baked fish, oven baked potatoes and sweet potatoes and cole slaw made with a low-fat dressing. It’s a crispy, homey dinner, and by fixing it yourself at home, you saved money and boosted nutrition!

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Posted in: Cooking, Dine In

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