Crispy Fish Fingers

36 minutes Prep: 15 minutes Cook: 10 minutes

610 calories per serving view nutrition facts

happyzhangbo

4 servings suggest servings

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Ingredients

4	slices	whole wheat flour	each 1 ounce
1	x	nonstick cooking spray
1/2	cup	whole wheat flour
1	teaspoon	salt
1/8	teaspoon	black pepper	freshly ground
1	pound	flounder fish fillets
2	large	eggs	beaten to mix
1/3	cup	greek yogurt	nonfat plain
2	tablespoons	mayonnaise, fat free
1 1/2	teaspoons	dijon mustard
1/2	teaspoon	worcestershire sauce
1	tablespoon	chives	fresh and snipped
1	pinch	cayenne pepper	optional

Directions

Put the bread in the bowl of a food processor and pulse until bread crumbs form.

Toast the crumbs in a large, dry nonstick skillet over a medium-high heat, stirring frequently and breaking up the crumbs with a spoon if they begin to stick together, until crisp and golden, about 2 minutes.

Remove from heat.

Preheat the oven to 400 degrees F.

Spray a baking sheet with olive oil cooking spray.

On a plate, combine the flour, salt and pepper.

Cut the fillets into 4 by 1-inch strips.

A few pieces at a time, dip the fish into the flour mixture, dusting off the excess.

Dip the fish in the egg and then the bread crumbs.

Arrange on the baking sheet and continue until all of the fish is breaded.

Bake until golden and cooked through, about 10 minutes.

Meanwhile, in a small bowl, stir together the yogurt, mayonnaise, mustard, Worcestershire sauce, chives and cayenne, if using. Season, to taste, with freshly ground black pepper.

Serving size: 6 pieces and 2 tablespoons sauce

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Nutrition Facts

Serving Size 179g

Amount per Serving

Calories 610 10% of calories from fat

	% Daily Value*
Total Fat 7.0g	11%
Saturated Fat 2.0g	10%
Trans Fat 0.0g
Cholesterol 163mg	54%
Sodium 762mg	32%
Total Carbohydrate 99.0g	33%
Dietary Fiber 17.0g	66%
Sugars 2.0g
Protein 44.0g	88%

Vitamin A	5%		Vitamin C	4%
Calcium	11%		Iron	35%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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Paella a la Valenciana

I made this recipie twice during the holidays: once on Christmas Eve sans the dry wine and again on the day after Christmas with the dry wine. On each occasion my family, guests, and I were awed by this recipie's rich and flavorful taste! This was truly a hearty meal. My variations included the use of turkey sauage instead of chorizo and salt pork. Also, as special treat, I included in the Paella a pound of large sea scallops and employed as a side dish, a can of Goya Black Beans with chooped onions and green peppers. I have tried various Paella recipies in the past;however, this one was by far the best. The directions are very clear. I was a bit dissapointed in the short grain rice but this could be attributed to the fact that I am simply a "long grain rice person", if you will. I will make this again soon and I highly recommend that you do the same!

Reviewed by lawdeedee