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Susan S. Yeske: Recipe of the Week -- Meatless meals for Lent and beyond

Five Fridays remain during Lent, a solemn time of sacrifice and contemplation before the arrival of Easter.

It also could be a time to learn new things such as creating meatless meals you like well enough to serve year-round.

Grilled cheese sandwiches, tuna casseroles, pierogies, egg dishes, peanut butter and meatless soups and stews are all good choices for the meatless Fridays of Lent. But how about adding something new such as pasta with shrimp or new ways to serve salmon?

Adding at least one meatless day to your week is good for the planet and your health according to the Meatless Monday movement. If everyone did it, it would reduce the amount of greenhouse gas emissions by 1.2 million tons of carbon dioxide, save water and reduce the risk of heart attack. If you skip meat for one meal each day, replacing it with a plant protein such as beans or tofu, you also can decrease your risk of getting type 2 diabetes according to

This sheet pan recipe from transforms the restaurant favorite fish and chips by baking it in the oven and providing enough food for a hungry family. It also doesn’t hurt that sheet pan meals are trendy these days, avoiding the oil used in frying and requiring minimal work.

Sheet Pan Fish and Chips

¼ cup buttermilk
5 teaspoons Old Bay Seasoning, divided
1 pound cod fillets, cut into 4x2-inch pieces
2 large russet potatoes, cut into wedges (aboout 1½ pounds)
1 tablespoon oil
¼ cup flour
1 egg
1 cup cornflake crumbs
Tartar sauce

1. Preheat oven to 450°F. Mix buttermilk and 1 teaspoon of the Old Bay Seasoning in large resealable plastic bag. Add fish; seal bag. Refrigerate 20 minutes.

2. Toss potatoes and oil in large bowl. Sprinkle with another 2 teaspoons of Old Bay; toss to coat evenly. Spread potatoes in single layer on foil-lined 15x10x1-inch baking pan sprayed with non-stick cooking spray. Bake 25 minutes, turning potatoes halfway through cooking. Remove pan from oven. Push potatoes to outside edge of pan. Set aside.

3. Place flour in a shallow dish. Beat egg, another 1 teaspoon of Old Bay and 1 teaspoon water in a separate shallow dish. Mix cornflake crumbs and remaining 1 teaspoon Old Bay in another shallow dish. Remove fish from buttermilk mixture, allowing excess to drip off into bag. Coat fish in flour, shaking off excess flour. Dip in egg mixture, then press into cornflake mixture until evenly coated. Discard any remaining flour, egg and cornflake mixtures. Place fish on a wire rack in center of pan with the potatoes.

4. Bake 15 minutes or until fish is golden brown and flakes easily with a fork and potatoes are tender. Serve fish with potatoes and tartar sauce, if desired.