2 T. olive oil
\n2 T. all-purpose flour
\n1 tsp. Old Bay crab boil seasoning
\n1 1\/2 tsp. salt
\n1\/8 tsp. cayenne
\n2 large egg whites
\n1 C. cornflake crumbs
\n1 tsp. chili powder
\n1 1\/2 tsp. dried oregano
\n6 cod, scrod or other thick white fish fillets (2 1\/4 lb. total)
\n1 1\/2 lb. new red potatoes, with skins and thinly sliced
\n6 cloves garlic, sliced
\n1\/4 tsp. black pepper<\/p>\n
Pour oil into roasting pan. Place pan on lowest rack in oven while heating to 450\u00b0. 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\u00b0 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.<\/p>\n
Yield: 6 servings
\nCalories: 277
\nFat: 5g
\nFiber: 3g<\/p>\n","protected":false},"excerpt":{"rendered":"
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…<\/p>\n