2 Tbsp olive or vegetable oil
1/4 tsp pepper
4 medium, baking potatoes (1 lb), peeled
Fish:
1/3 cup all-purpose flour
1/4 tsp pepper
Egg substitute equivalent to 1 egg
2 Tbsp water
2/3 cup crushed cornflakes
1 Tbsp grated Parmesan cheese
1/8 tsp cayenne pepper
1 lb frozen haddock fillets, thawed
Tartar sauce, optional

In a medium bowl, combine oil and pepper. Cut potatoes lengthwise into 1/2-inch strips. Add to oil mixture; toss to coat. Place on a 15x10x1-inch baking pan that has been coated with nonstick cooking spray. Bake, uncovered, at 425 degrees F. for 25-30 minutes or until golden brown and crisp. Meanwhile, combine flour and pepper in a shallow dish. In a second dish, beat egg substitute and water. In a third dish, combine cornflakes, cheese and cayenne. Dredge fish in flour, then dip in egg mixture and coat with crumb mixture. Place on a baking sheet that has been coated with nonstick cooking spray. Bake at 425 degrees F. for 10-15 minutes or until fish flakes easily with a fork. Serve with chips and tartar sauce if desired.

Yield: 4 4oz servings

Nutritional Facts for one 4-oz serving of fish:
Calories: 243
Fat: 2g
Sodium: 328mg
Cholesterol: 67mg
Carbs: 28mg
Protein: 27b

Nutritional Facts for one 4-oz serving of chips:
Calories: 137
Sodium: 4mg
Fat: 7g
Carbs: 18g
Protein: 2g