Rosemary Crusted Fish And Chips

• 3 None large egg whites
• 1/4 cup all-purpose flour
• 1/2 cup corn flakes, crushed
• 1/2 cup dried breadcrumbs
• 1 tbsp finely chopped fresh rosemary leaves
• 23 oz thick firm white boneless fish fillets, cut into 3/4 inch fingers
• 2 None large potatoes
• 1 lb sweet potato, peeled, cut into 1/3 inch thick French fries
• 2 None medium tomatoes, havled
• 2/3 cup low-fat yogurt
• 2 tbsp drained capers, finely chopped
• 1 None pickle, finely chopped
• 1 None spring onion, finely chopped
• None None lemon wedges, to serve

1. Whisk egg whites in a shallow bowl. Place flour on a plate. Combine corn flakes, breadcrumbs and rosemary on a separate plate. Dust fish with flour, shaking off excess. Dip in egg white then in crumb mixture to coat evenly. Place on a plate. Cover with plastic wrap and chill for 15 mins.
2. Preheat oven to 425u0b0F. Pierce potatoes all over with a skewer. Place in a microwave-safe bowl, cover with a damp paper towel and microwave on HIGH (100%) for 4 mins, or until just tender. Let cool slightly then peel. Cut into 1/3 inch thick French fries. Microwave sweet potato on HIGH (100%) for 3 mins, or until just tender. Place potatoes and sweet potatoes in a roasting pan. Coat with oil and season. Bake for 20 mins, or until golden and tender.
3. Meanwhile, line a baking tray with parchment paper. Place fish and tomatoes on prepared tray. Coat with oil and bake for 10-12 mins, or until golden and cooked to your liking.
4. Combine yogurt, capers, pickle and onion in a small bowl. Season. Serve fish with French fries, tomatoes, yogurt sauce and lemon wedges.

egg whites, allpurpose, corn flakes, breadcrumbs, rosemary, fish, potatoes, sweet potato, tomatoes, lowfat yogurt, capers, pickle, spring onion, lemon wedges

Taken from recipes-plus.com/api/v2.0/recipes/32968 (may not work)