Written by:Eli Ben-Yehuda, October 24, 2018

England! The Land of Big Ben, the clock not the quarterback, London Bridge, Buckingham Palace, and Fish & Chips. When I travel to England my first meal is always fish and chips. Now, trying to avoid deep-fried foods, I am trying to promote health while at the same time provide tasty menus with the DASH Diet.

This weeks recipe is Oven-Fried “Fish & Chips”. Deep fried foods have been shown to be very unhealthy. So try this healthier version for an enjoyable meal.


Watch How Mark Lowered His Blood Pressure Naturally. It Was 150/100. Now It’s 110/79.
Learn How Mark Lowered his Blood Pressure Naturally
  • 1 1/2 pound russet potatoes, scrubbed and cut into 1/4-inch-thick wedges
  • 4 teaspoons canola oil
  • 1 1/2 teaspoons Cajun or Creole seasoning, divided
  • 2 cups cornflakes
  • 1/4 cup all-purpose flour
  • 1/4 teaspoon salt
  • 2 large egg whites, beaten
  • 1 pound Pacific cod, (see Note) or haddock, cut into 4 portions

  • Instructions:

    1. Position racks in upper and lower third of oven; preheat to 425 degrees F. Coat a large baking sheet with cooking spray. Set a wire rack on another large baking sheet; coat with cooking spray.

    2. Place potatoes in a colander. Thoroughly rinse with cold water, then pat dry completely with paper towels. Toss the potatoes, oil and 3/4 teaspoon Cajun (or Creole) seasoning in a large bowl. Spread on the baking sheet without the rack. Bake on the lower oven rack, turning every 10 minutes, until tender and golden, 30 to 35 minutes.

    3. Meanwhile, coarsely grind cornflakes in a food processor or blender or crush in a sealable plastic bag. Transfer to a shallow dish. Place flour, the remaining 3/4 teaspoon Cajun (or Creole) seasoning and salt in another shallow dish and egg whites in a third shallow dish. Dredge fish in the flour mixture, dip it in egg white and then coat all sides with the ground cornflakes. Place on the prepared wire rack. Coat both sides of the breaded fish with cooking spray.

    4. Bake the fish on the upper oven rack until opaque in the center and the breading is golden brown and crisp about 20 minutes.

    Click Here For More DASH Diet Recipes.

    Get 10 Tips to Lower Blood Pressure.

    Get 10 Tips to Lower Blood Pressure.

    You will also receive our bi-weekly RESPeRATE Journal.
    Buy RR
    Buy RR
    Related Articles

    SPRINT Study: Lower Systolic Blood Pressure Protects Against Dementia

    High blood pressure is a major public health concern because it is a very common condition and a leading risk ...


    Libido Supplement for Male Hypertensives?

    New supplement said to enhance libido for men with high blood pressure.


    White Coat Hypertension or High Blood Pressure: Which Do You Have?

    George, a 54-year-old general contractor, has been under a great deal of stress. With building contracts taking longer to do ...


    Baba Ghanoush A Taste Of The Mediterranean

    The Arabic bābā means “father”, while ghannūj could be a personal name. The word combination is also interpreted as “father ...


    Valerian Root: Natures Remedy For High Blood Pressure

    What is Valerian Root? Valerian is an herb. It is native to Europe and parts of Asia but also grows in ...


    Crustless Leek, Greens, and Herb Quiche.

    Crustless Leek, Greens, and Herb Quiche an amazing treat for the whole family to enjoy.