Fish and chips are traditionally sold wrapped in paper to soak up all the grease — that's not a good sign. To cut the calories in half and reduce the fat, coat the fish in a crispy cornflake crust and then bake it with sliced potatoes. Serve with malt vinegar or lemon wedges.

Ingredients:

• Canola or olive oil cooking spray
• 1½ pounds russet potatoes, scrubbed and cutinto ¼-inch-thick wedges
• 4 teaspoons canola oil
• 1½ teaspoons Cajun or Creole seasoning,divided
• 2 cups cornflakes
• ¼ cup all-purpose flour
• ¼ teaspoon salt
• 2 large egg whites, beaten
• 1 pound Pacific cod, cut into 4 portions

Preparation:

1. Position two racks in upper and lower third of oven; preheat to 425°F. Coat a large baking sheet with cooking spray. Set a wire rack on a second large baking sheet; coat with cooking spray.
2. Place potatoes in a strainer. Thoroughly rinse with cold water and then pat dry completely with paper towels. Toss the potatoes, oil, and ¾ teaspoon Cajun or Creole seasoning in a large bowl. Spread on the baking sheet without the rack. Bake on the lower oven rack, turning every 10 minutes, until tender and golden, 30 to 35 minutes.
3. Meanwhile, coarsely grind cornflakes in a food processor or crush in a sealable plastic bag. Transfer to a shallow dish. Place the flour, remaining ¾ teaspoon Cajun or Creole seasoning, and salt in a second shallow dish and the egg whites in a third shallow dish. Coat fish in the flour mixture, dip it in egg white, and then coat all sides with the ground cornflakes. Coat both sides of the breaded fish with cooking spray. Place on the prepared wire rack.
4. Bake the fish on the upper oven rack until opaque in the center and the breading is golden brown and crisp, about 20 minutes.

Makes 4 servings.

Nutrition Information Per Serving325 calories; 5g fat; 43mg cholesterol; 45g carbohydrates; 24g protein; 3g fiber; 331mg sodium

Exchanges: 3 starch and 3 lean meat Reprinted with permission from EatingWell.com