Fish and chips are usually served or wrapped in paper to soak up all the grease after frying it.  This fish and chips recipe will cut the calories from frying by baking the fish and the sliced potatoes.  You can serve this with coleslaw and lemon or lime wedges.

Ingredients:

Canola or olive oil cooking spray, 1 1/2 pounds russet potatoes (cleaned and cut into wedges), 4 teaspoons canola oil, 1 1/2 teaspoons Cajun or Creole seasoning, 2 cups cornflakes, 1/4 cup all-purpose flour, 1/4 teaspoon salt, 2 large egg whites, 1 pound Pacific cod or haddock (cut into 4 portions)

Preparation:

1. Preheat oven to 425°F.  Lightly coat a baking sheet with cooking spray.  Set wire rack on another large baking sheet and coat with cooking spray.
2. Drizzle potato wedges with olive oil and season with ¾ tsp. Cajun seasoning in a large bowl.  Spread on the baking sheet and bake, turning every 10 minutes, until golden brown for about 30 to 35 minutes.
3. Coarsely grind cornflakes in a food processor and transfer to a shallow dish.  Prepare flour mixture by combining flour, Cajun seasoning and salt in another shallow dish.  Place the beaten egg whites on another shallow dish.
4. Dredge fish in the flour mixture, dip it in egg white and then coat all sides with ground cornflakes.  Place on the prepared wire rack and coat both sides of the fish with cooking spray.
5. Bake the fish for about 20 minutes on the upper oven rack.