Hazelnut Fish & Chips

Hazelnut coated halibut with tangy dipping sauce and sweet potato fries pair up for a mouth-watering dinner.

Ingredients

TANGY DIPPING SAUCE:

1 cup low fat mayonnaise

¼ cup orange juice

1 tablespoon malt vinegar

1 teaspoon thyme leaves, dried

¼ teaspoon fresh garlic, minced

⅛ teaspoon salt

SWEET POTATO FRIES:

3 tablespoons orange juice

1 ½ teaspoons thyme leaves, dried

¾ teaspoon salt

¼ teaspoon black pepper, ground

1 lb sweet potatoes and yams, peeled

HAZELNUT COATED HALIBUT:

½ cup all-purpose flour

1 teaspoon salt

½ teaspoon black pepper, ground

2 egg whites

2 tablespoons water

1 cup hazelnuts, toasted and finely chopped

1 lb halibut, cut into triangles

1 tablespoon vegetable oil

Directions

  1. Puree all sauce ingredients in food processor until blended.  Cover and refrigerate. 
  2. Preheat oven to 400°F.  Mix orange juice, thyme, salt and pepper in long shallow pan; set aside.  Cut sweet potatoes lengthwise into ¼ x ½ x 6-inch strips.  Toss with orange juice mixture to coat.  Bake on prepared baking sheet at 400°F for 13 to 15 minutes per side, turning once, until browned. 
  3. Stir flour, salt and pepper in medium bowl; set aside.  Whisk egg whites and water in medium bowl; set aside.  Place hazelnuts in medium bowl; set aside.  Rinse fish and pat dry.  Place fish in flour mixture, turn to coat.  Place coated fish in egg white mixture, turn to coat, and then place in hazelnuts, pressing nuts onto fish to coat.
  4. Preheat 1 tablespoon oil in large ovenproof skillet over medium high heat.  Add fish and fry 1 to 2 minutes until browned on bottom.  Flip fish and place skillet in oven.  Bake at 400°F for 8 to 10 minutes per 1-inch thickness of fish until flakey.  Serve with sweet potato fries and dipping sauce. 
Hazelnut Fish & Chips

Nutritional Information

Based on 4 servings:

Calories

570

Total Fat

22g

Saturated Fat  

1.5g

Cholesterol

35mg

Sodium

1750mg

Carbohydrates

63g

Dietary Fiber      

6g

Protein

32g