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Crispy Fish Fingers















Trans-fat Free, High Fiber


4 slices whole-wheat flour
each 1 ounce
1 x nonstick cooking spray
½ cup whole-wheat flour
1 teaspoon salt
teaspoon black pepper
freshly ground
1 pound flounder fish fillets
2 large eggs
beaten to mix
cup greek yogurt
nonfat plain
2 tablespoons mayonnaise, fat free
1 ½ teaspoons dijon mustard
½ teaspoon worcestershire sauce
1 tablespoon chives
fresh and snipped
1 pinch cayenne pepper


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℉ (200℃).

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


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 187g (6.6 oz)
Amount per Serving
Calories 61611% of calories from fat
 % Daily Value *
Total Fat 7g 11%
Saturated Fat 2g 10%
Trans Fat 0g
Cholesterol 164mg 55%
Sodium 825mg 34%
Total Carbohydrate 34g 34%
Dietary Fiber 17g 67%
Sugars g
Protein 88g
Vitamin A 5% Vitamin C 4%
Calcium 11% Iron 35%
* based on a 2,000 calorie diet How is this calculated?


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