Crispy Fish-and-Chips

Crushed cornflakes give baked fish a low-calorie flavor, and potatoes with the skin add more fiber.
Preheat the oven to 425 degrees. Drizzle a large baking dish with cooking spray or cover with non-stick aluminum foil.Combine the olive oil and garlic in a small skillet; cook over medium heat, stirring constantly, for about 2 minutes or until fragrant. (Don't let the garlic get browned.) Pour the butter through a fine sieve into a medium bowl. Transfer the garlic to a separate medium bowl.Add the potatoes to the butter and stir to coat. Place in a single layer on the prepared pan and bake at 425 ° C for 20-25 minutes or until the bottom is lightly browned. Turn the potatoes over and bake for 6-8 minutes or until they are browned and crisp. Add the potatoes, salt, and a pinch of black pepper to the bowl with the garlic; stir to coat. Cover with foil to keep warm.Sprinkle the fish with red pepper, paprika, salt and 1/8 teaspoon black pepper. Pour the flour into a shallow dish. Whisk the egg white and 1 tablespoon of water in a medium bowl. Place the cornflake crumbs in a shallow dish. Roll the fish in flour, shake off any excess, and dip in the egg white mixture. Roll in the cornflakes, completely covering.Place a grate coated with cooking spray inside a large roasting pan. Arrange the fish in a single layer on a wire rack; lightly brush the top of the fish with cooking spray and bake for 12-15 minutes or until crisp and golden brown. Serve with potatoes and lemon wedges.