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As part of my Lenten devotion I plan to search for recipes that could be part of a healthful eating regime

Barb Randall is focusing on eating more fish during Lent. This fish and chips recipe is healthier than deep fried fish and chips, as they are baked in the oven. Christians around the world entered into the solemn observance of Lent yesterday. Lent begins with Ash Wednesday, which was yesterday, Feb. 26, and ends about 40 days later on Maundy Thursday, a celebration that reinacts Jesus' Last Supper with the apostles.

The purpose of Lent is to give Christians a period of time to examine their lives and recognize how they can bring their lives more in line with Jesus' teachings. The goal is to honestly examine your life and make a commitment to change those not so Christ-like behaviors.

Some Christians choose to give something up while others choose to add on a new discipline during Lent. Some folks focus on being more prayerful, doing penance, almsgiving or fasting. Fasting doesn't mean you go 40 days without eating. It means you follow a more strict diet, perhaps foregoing eating a favorite food during Lent. Many give up eating desserts or specifically chocolate or alcohol. Others might not eat meat during Lent.

It is a personal commitment; you don't have to share with others that you are undertaking a Lenten sacrifice. Choose something that is important to you.

I plan to eat more fish during Lent to boost my health. I've been researching recipes and found this recipe for fish and chips to kick off the series. Rather than deep frying the fish, which would defeat the purpose of eating the lean protein this recipe calls for baking it. The crunchy exterior comes from toasted panko crumbs which ensures the fish is brown and crispy every time. This recipe is so tasty you will make it weekly even after Lent is over.

During Lent I will share recipes that are pertinent to the season. As part of my Lenten devotion I plan to search for recipes that could be part of a healthful eating regime to share, like meatless entrees and soups. Check back each week for what's new and tasty.

Bon Appetit! Make eating an adventure.

Crispy Oven Baked Fish and Chips

Makes 4 servings

2 pounds cod, halibut or snapper (thicker fish cuts work best)

2 tablespoons vegetable oil

1/2 cup flour

2 eggs

2 cups Panko crumbs toasted brown in a skillet

Salt and pepper

2 large russet potatoes, sliced for fries peel on or off

1/2 teaspoon paprika

Preheat oven to 450 F.

Heat skillet to medium high heat. Add panko crumbs to dry pan (no spray stick, oil or butter required). Toast for about 5 minutes until just lightly brown. Try not to over toast, it will finish in the oven.

Wash potatoes and pat dry. Cut into French fry shapes and pat dry again. Dryer potatoes will cook better.

Cover large baking sheet with foil or parchment. Add one tablespoon vegetable oil to half of the sheet pan. Toss the dry fries in 1 tablespoon vegetable oil, salt, pepper and paprika. Place in oven and set timer for 15 minutes.

While fries are baking slice fish into strips or squares, keeping them the same size to ensure even baking. Pat dry, season with salt and pepper.

Using three separate bowls, add flour to one, eggs in second and browned crumbs into the third. Dredge the fish portions first in the flour, then into the egg and finally press into Panko to coat with browned crumbs.

Remove hot sheet pan carefully from oven. Spray empty half with non-stick spray and add fish. Bake for an additional 15 minutes or until fish is firm to touch and cooked through.

Serve with homemade tartar sauce or seafood cocktail sauce.

Homemade Tartar Sauce

1/2 cup mayonnaise

1/2 cup plain Greek yogurt

Diced white or yellow onion (to taste)

Diced dill pickle (about 1)

Chopped dill (to taste)Place mayonnaise and yogurt in a small bowl and finely dice onion and dill pickle then add to the mayonnaise mixture. Add chopped fresh or dried dill and stir to mix. Refrigerate until ready to use.

Barb Randall welcomes your food questions and research suggestions. She can be reached by phone at 503-479-2374 or by email at This email address is being protected from spambots. You need JavaScript enabled to view it.. Follow her on Twitter @barbrandallfood.


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