Recipe courtesy of Ellie Krieger
Print
Total:
32 min
Active:
20 min
Yield:
4 servings
Level:
Easy

Nutrition Info

Healthy
Total:
32 min
Active:
20 min
Yield:
4 servings
Level:
Easy

Nutrition Info

Healthy

Ingredients

  • 4 slices whole-wheat bread (1-ounce each)
  • Nonstick cooking spray
  • 1/2 cup whole-wheat flour
  • 1 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
  • 1 pound flounder fillets
  • 2 eggs, beaten to mix
  • 1/3 cup nonfat plain Greek-style yogurt
  • 2 tablespoons mayonnaise
  • 1 1/2 tablespoons Dijon mustard
  • 1/2 teaspoon Worcestershire sauce
  • 1 tablespoon snipped fresh chives
  • Pinch cayenne pepper, optional

Directions

Watch how to make this recipe.

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.

Excellent source of: Protein, Niacin, Vitamin B12, Manganese, Phosphorus, Selenium

Good source of: Fiber, Thiamin, Riboflavin, Vitamin B6, Vitamin D, Calcium, Copper, Iron, Magnesium, Potassium

Cooking Tips 3 Videos

Step-by-step photos

Eggs 101: Poached 01:24

These easy steps will have you poaching eggs to perfection in no time.

Similar Topics:

IDEAS YOU'LL LOVE

Crispy Chicken Fingers

Recipe courtesy of Ellie Krieger

Crispy Whole Gulf Fish

Recipe courtesy of David Cunningham

Crispy Fish Tacos

Recipe courtesy of Tyler Florence

Crispy Fish Tacos

Recipe courtesy of Cindy Hutson|Sara Mair

Fried Fish Fingers with Tartar Sauce

Recipe courtesy of Emeril Lagasse

Crispy Fish on the Bone

Recipe courtesy of Shun Lee Palace

Pan-Crispy Fish with Crawfish Sauce

Crispy Chicken Fingers with Sweet and Sour Blood Orange Sauce, Blood Orange Watercress Salad

Recipe courtesy of Roger Mooking

On TV

So Much Pretty Food Here