Crispy Fish Fingers

2008, Ellie Krieger, All Rights Reserved
Show: Healthy Appetite with Ellie Krieger Episode: Never Say Never

Photo: Crispy Fish Fingers

Rated: 5 stars out of 5Rate it!Read 3 reviews

TOTAL TIME:32 min
Prep:20 min
Inactive Prep:--
Cook:12 min
 
YIELD:4 servings
LEVEL:Easy

Ingredients

  • 4 slices whole-wheat bread (1-ounce each)
  • 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

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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

Calories 320; Total Fat 10 g; (Sat Fat 2 g, Mono Fat 2 g, Poly Fat 4 g) ; Protein 32 g; Carb 25 g; Fiber 4 g; Cholesterol 165 mg; Sodium 1030 mg
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

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Newest Ratings and Reviews

Read all 3 reviews

  • on March 30, 2012

    Flag

    Very crunchy and tasty dipped in catsup. I added red pepper, garlic and onion powder to the crumbs. To the egg, I added a teaspoon of mustard.

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  • on September 19, 2011

    Flag

    Easy recipe to follow and fast. Trying it today. Ellie's instructions are always easy to follow and delicious. Ray

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  • on July 11, 2011

    Flag

    This is the best fish fingers I have ever made. My husband and I love it very much. As usual, Ellies recipe is always healthy, tasty, and easy to make. The only thing is, I need to bake the fish for a long time before the fish is fully cooked -almost 45 min!! May be it's my oven, I use a gas oven though. Any suggestion from the viewers?? I always place it on the top shelf of my oven, would it make any difference??

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