Simply Healthy

St. Patrick’s Day is well known for all things green and the myth of the leprechaun, as well as the opportunity to indulge in traditional Irish fare.

The history of the holiday stems from celebration of the arrival of Christianity in Ireland and is considered a feast day. The St. Patrick’s Day feast includes a variety of traditional Irish dishes that are made simply but deliciously with few ingredients, including fish, meat, vegetables and potatoes.

Baked Fish and Chips

For the chips:
3 medium russet potatoes (about 1 1/4 pounds)
1/8-1/4 cup extra-virgin olive oil
Pinch of cayenne pepper
Kosher salt

For the fish:
Olive oil cooking spray
2 3/4 c. bran flakes cereal
Kosher salt and freshly ground black pepper
3 large egg whites
1 1/2 lb. skinless, boneless Pollock (or other firm white fish), cut into 2-by-4-inch pieces

Position racks in the upper and lower thirds of the oven. Preheat oven to 450 degrees.

To prepare the chips, cut the potatoes into 1/4-inch-thick sticks. Toss with olive oil and cayenne in a bowl. Place potatoes on a baking sheet and bake on the top rack, turning once, for 25-30 minutes.

To prepare the fish, set a wire rack on a baking sheet and coat with cooking spray. Set to the side. Lightly crush cereal in a bowl, adding one teaspoon of salt and black pepper to taste. In a separate bowl, whisk the egg whites until frothy.

Dip the fish into the egg whites, then roll in the cereal crumbs until coated. Place fish pieces on their side, onto the wire rack and spray fish lightly with cooking spray.

Bake the fish on the bottom oven rack until crisp, about 12 minutes.