Slimmed Down Fish and Chips
Prep time: 
Cook time: 
Total time: 
Serves: 2
  1. Preheat the oven to 400 degrees F. Pat the fish dry and season with salt and pepper.
  2. Whisk whites in a bowl. (reserve the yolks for another recipe) Put skim milk in another bowl.
  3. Place flour on one large plate and season with more salt and pepper and mix thoroughly. Place Panko bread crumbs on another plate. Season with salt and pepper and the fresh thyme.
  4. Spray a baking dish with Pam cooking spray.
  5. Dip the fish into the milk and then roll in the flour mixture. Dip again into the egg whites, then coat in the Panko bread crumbs. Repeat coating for the other piece of fish. Place both pieces into a baking dish that has been sprayed with Pam cooking spray. Then spray the entire top of the coated fish with another few sprays of Pam. (this will help to brown the fish).
  6. Add the oven stead fries to a baking sheet.
  7. Place both in the preheated oven for about 30 minutes or until the fish is tender and flakes easily with a fork and the "chips" are browned.
  8. Enjoy your "fish and chips" without the guilt.
Recipe by The Gardening Cook at