Oven Fish 'n'  Chips

2 tbsps olive or vegetable oil
1/4 tsp pepper
4 medium baking  potatoes, peeled
1/3 cup all-purpose flour
1/4 tsp pepper
Egg  substitute equivalent to 1 egg
2 tbsps water
2/3 cup crushed  cornflakes
1 tbsp grated Parmesan cheese
1/8 tsp cayenne pepper
1 lb  frozen haddock fillets, or any thick white fish

In a medium bowl, combine oil and pepper.
Cut potatoes lengthwise  into
1/2-inch strips. Add to oil mixture; toss to coat.
Place on  a
15-by-10-by-1-inch baking pan coated with nonstick cooking spray.
 Bake, uncovered, at 425 degrees for 25 to 30 minutes or
until golden brown  and crisp.

Meanwhile, combine flour and pepper in a shallow dish.
In a second  dish, beat egg substitute and water.
In a third dish, combine cornflakes,  cheese
and cayenne.
Dredge fish in flour, then dip in egg mixture and coat  with
crumb mixture. Place on a baking sheet that has been
coated with  nonstick cooking spray. 

Bake at 425 degrees for 10 to 15 minutes or until  fish flakes
easily with a fork. Serve with chips.

Serves 4
For fish: one 4-ounce serving equals 243 Calories;328mg  Sodium;
67mg Chol;28g Carbs;27g Protein;2g Fat
For chips: 1 4-ounce serving equals 137 Calories;4mg Sodium;0mg
Chol;18g   Carbs;2g Protein;7g Fat