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Crispy Fish Fingers

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Submitted by happyzhangbo

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YIELD

4 servings

PREP

15 min

COOK

10 min

READY

36 min

Ingredients

4 4
SLICES SLICES WHOLE-WHEAT FLOUR
each 1 ounce *
½ 118
1 5
TEASPOON ML SALT
0.6
TEASPOON ML BLACK PEPPER
freshly ground
1 453.6
2 2
LARGE LARGE EGGS
beaten to mix
79
CUP ML GREEK YOGURT
nonfat plain
2 3E+1
TABLESPOONS ML MAYONNAISE, FAT FREE
1 ½ 7.5
TEASPOONS ML DIJON MUSTARD
½ 2.5
TEASPOON ML WORCESTERSHIRE SAUCE
1 15
TABLESPOON ML CHIVES
fresh and snipped
1 1
PINCH 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℉ (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 Arrow up button

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Nutrition Facts

Serving Size 187g (6.6 oz)
Amount per Serving
Calories 616 11% 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?
Trans-fat Free, High Fiber
 

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