Crispy Fish Fingers

Name: Crispy Fish Fingers
Prep time: 32 min
Cook time: 32 min
Total time: 32 min
Yield: 4
Cuisine: Global
Ingredients: 0 teaspoons freshly ground black pepper; 113 grams slices whole-wheat bread each); 1 pinch Pinch cayenne pepper, optional; 2 Tbsps Dijon mustard; 2 eggs, beaten to mix; 454 grams flounder fillets; 1 Tbsp snipped fresh chives; 2 Tbsps mayonnaise; 79 milliliters nonfat plain Greek-style yogurt; 1 teaspoon salt; 118 milliliters whole-wheat flour; 1 teaspoons Worcestershire sauce

Crispy Fish Fingers might be just the main course you are searching for. This recipe covers 19% of your daily requirements of vitamins and minerals. Watching your figure? This pescatarian recipe has 302 calories, 23g of protein, and 11g of fat per serving. This recipe serves 4. If you have pepper, bread, cayenne pepper, and a few other ingredients on hand, you can make it. To use up the plain nonfat yogurt you could follow this main course with the Lime Yogurt as a dessert. From preparation to the plate, this recipe takes roughly 32 minutes.

Instructions

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.

Ingredients you will need

Breadcrumbs

Bread

Toast

Equipment you will use

Food Processor

Frying Pan

Bowl

Remove from heat.

Preheat the oven to 400 degrees F.

Equipment you will use

Oven

Spray a baking sheet with olive oil cooking spray. On a plate, combine the flour, salt and pepper.

Ingredients you will need

Olive Oil Spray

Salt And Pepper

All Purpose Flour

Equipment you will use

Baking Sheet

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.

Ingredients you will need

Breadcrumbs

All Purpose Flour

Fish

Dip

Egg

Equipment you will use

Baking Sheet

Bake until golden and cooked through, about 10 minutes.

Equipment you will use

Oven

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.

Ingredients you will need

Worcestershire Sauce

Ground Black Pepper

Mayonnaise

Ground Cayenne Pepper

Mustard

Chives

Yogurt

Equipment you will use

Bowl

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

Equipment

Ingredients

Servings:

0teaspoons

freshly ground black pepper 113grams

slices whole-wheat bread each)1pinch

Pinch cayenne pepper, optional 2Tbsps

Dijon mustard 2

eggs, beaten to mix 454grams

flounder fillets 1Tbsp

snipped fresh chives 2Tbsps

mayonnaise 79milliliters

nonfat plain Greek-style yogurt 1teaspoon

salt 118milliliters

whole-wheat flour 1teaspoons

Worcestershire sauce

Recommended wine: Pinot Grigio, Gruener Veltliner, Pinot Noir

Fish on the menu? Try pairing with Pinot Grigio, Gruener Veltliner, and Pinot Noir. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. You could try GIFFT by Kathie Lee Gifford Pinot Grigio. Reviewers quite like it with a 4.8 out of 5 star rating and a price of about 15 dollars per bottle.