2 T. olive oil
2 T. all-purpose flour
1 tsp. Old Bay crab boil seasoning
1 1/2 tsp. salt
1/8 tsp. cayenne
2 large egg whites
1 C. cornflake crumbs
1 tsp. chili powder
1 1/2 tsp. dried oregano
6 cod, scrod or other thick white fish fillets (2 1/4 lb. total)
1 1/2 lb. new red potatoes, with skins and thinly sliced
6 cloves garlic, sliced
1/4 tsp. black pepper

Pour oil into roasting pan. Place pan on lowest rack in oven while heating to 450°. Meanwhile, line jelly-roll pan with foil. Lightly coat with cooking spray. On sheet of waxed paper, combine flour, crab seasoning, 1/2 tsp. salt and cayenne. In small bowl, beat egg whites until stiff, glossy peaks form. On second sheet of waxed paper, combine crumbs, chili powder and 1 tsp. oregano. Dip fillets into flour mixture to coat both sides (photo 1, above). Working with one fillet at a time, spread beaten whites on one side (photo 2). Cover egg white side with crumb mixture. Repeat with whites and crumbs on other side. Place on foil-lined baking pan. When oven is heated, add potatoes, garlic, remaining 1/2 tsp. oregano, remaining 1 tsp. salt and the black pepper to hot roasting pan; toss to coat potatoes. Return to oven. Place fish on pan in middle rack in oven. Bake in 450° oven until fish is crisp and cooked through, 15 minutes; remove from oven and keep warm. Bake potatoes another 5 minutes or until tender and browned.

Yield: 6 servings
Calories: 277
Fat: 5g
Fiber: 3g