Categories: Fish, Low-cal 
      Yield: 1 servings 
  
      2 tb Olive oil;xtra light with 
           -a dsh of sesame oil 
      2    Potatoes;russet, large 
           -each sliced lengthwise into 
           -9 even "sticks" 
    1/2 ts -salt, freshly ground 
 
------------------------------------FISH------------------------------------ 
    1/2 c  Cornmeal 
    1/2 c  Bread crumbs 
    1/2 ts Cayenne pepper 
    1/2 ts -salt, freshly ground 
      1 tb Parsley; fresh 
           -finely chopped 
    1/2 c  Milk, 2% 
    1/4 c  Flour,all purpose;sifted 
      1 tb Olive oil;extra light with a 
           -dash of sesame oil 
      4    Cod fillets;4 oz each with 
           -skin removed 
 
------------------------------------PEAS------------------------------------ 
    1/4 c  -Water 
      2 c  Peas,frozen 
    1/8 ts -salt, freshly ground 
      1    Mint sprig 
      1 ts Sugar 
 
----------------------------------GARNISH---------------------------------- 
      4    Watercress sprays;washed & 
           -dried well 
      1    Lemon;cut in wedges 
  
  Nutritional Profile: 
  PER SERVING                     CLASSIC                MINIMAX 
  Calories                        1104                   516 
  Fat (gm)                        57                     13 
  Saturated fat (gm)              19                     2 
  Calories from fat               46%                    23% 
  Chlorestrol (gm)                150                    63 
  Sodium (gm)                     2264                   546 
  Fiber  (gm)                     8                      8 
   
  TIME ESTIMATE: Hands on, 45 minutes 
  COST ESTIMATE: Low 
   
  Without a doubt, this is England's most famous dish. Always deep fried, 
  the fish is mostly cod, and the batter made with eggs, milk and 
  flour.Liberally salted, the fish and chips are traditionally doused with 
  malt vinegar and wrapped in newspaper, so that everything goes limp. My 
  recipe is designed not to flaunt tradition, but to make the taste 
  available to those who count fat grams for good reason. My method delivers 
  this "grease heaven" for a mere 13 grams of fat per serving...or 23 
  percents calories from fat. The peas are definitely not "classic" -t hey 
  simply don't behave well in a newspaper...but then who does? 
   
  Helpful Hints 
  BIG CHIPS. The bigger the better! We experimented for some time with the 
  idea that the larger the french fry the lower its fat content would be. 
  It's simply a matter of exposed surface area. By cutting a large russet 
  potato lengthwise into three slices both ways, you'll get nine potato 
  sticks between 1/2" and 3/4". When they are cooked, you'll experience a 
  completely new and fabulous taste - potato, almost free of grease. 
  DIRECTIONS: 
  THE CHIPS: Preheat the oven to 500F. In a large frying pan, heat the oil 
  and fry the potato sticks until brown on all sides - about 13 minutes. 
  Transfer the potatoes to a roaster pan and bake for 10 minutes. Remove 
  from oven and sprinkle with the salt. 
  THE FISH: In a small bowl, combine the cornmeal, bread crumbs, cayenne, 
  salt, parsley and dill. Spread the mixture out on a large plate. Pour the 
  milk, flour and oil out, each onto its own large plate. Set all 4 plates 
  side by side. 
   Dip the fillets first into the milk and then into the flour, turning 
  until completely covered. Next dip the fish back into the milk, then into 
  the bread crumb mixture and through the oil. Place the breaded cod on a 
  baking sheet and bake for 8 minutes (you can time the fish to cook for the 
  last 8 minutes with the chips.) 
  THE PEAS: In a medium saucepan, bring the water to a boil and simmer the 
  peas, salt, mint and sugar until the peas are tender - about 3 minutes. 
  TO SERVE: Divide the fish and chips among 4 dinner plates. I serve this 
  classic with a "handy" wedge of lemon (easy to squeeze), peas and 
  watercress. It's the combination of golden browns and vivid greens and 
  lemon yellow that makes such a great picture.