Baked Fish Fingers

Dairy Free
Health score
2%
Baked Fish Fingers
25 min.
15
78kcal

Suggestions

Ingredients

  • pound filets frozen dry thawed cut into 1-inch-by-4-inch pieces, patted ( if )
  • large eggs 
  • 0.3 cup flour all-purpose
  • 0.3 cup mayonnaise light
  • 1.8 cups panko bread crumbs 
  • teaspoon salt 

Equipment

  • bowl
  • baking sheet
  • oven
  • whisk
  • aluminum foil

Directions

  1. Place racks in top and middle of oven; preheat to 350F.
  2. Spread panko on a rimmed baking sheet and bake until golden, stirring once, about 15 minutes.
  3. Transfer to a bowl. Raise oven temperature to 450F. Line a baking sheet with foil, then mist with cooking spray.
  4. In a bowl, whisk together mayonnaise, eggs and salt until smooth.
  5. Place flour and bread crumbs in separate bowls. Coat fish fingers in flour, dip in egg mixture and coat with panko, shaking off excess at each step.
  6. Place fish pieces in a single layer on lined baking sheet as finished. Mist with cooking spray.
  7. Bake on top rack until fish is just cooked through, 6 to 10 minutes.
  8. Serve immediately.

Nutrition Facts

Calories78kcal
Protein38.81%
Fat24.31%
Carbs36.88%

Properties

Glycemic Index
5
Glycemic Load
1.15
Inflammation Score
-1
Nutrition Score
4.2465217268985%

Nutrients percent of daily need

Calories:78.45kcal
3.92%
Fat:2.06g
3.16%
Saturated Fat:0.46g
2.9%
Carbohydrates:7.02g
2.34%
Net Carbohydrates:6.65g
2.42%
Sugar:0.6g
0.66%
Cholesterol:38.4mg
12.8%
Sodium:262.98mg
11.43%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.39g
14.78%
Selenium:14.62µg
20.89%
Phosphorus:88.95mg
8.89%
Vitamin B1:0.11mg
7.33%
Vitamin B3:1.22mg
6.08%
Vitamin B12:0.36µg
5.98%
Vitamin B2:0.09mg
5.21%
Vitamin B6:0.09mg
4.74%
Potassium:151.23mg
4.32%
Manganese:0.09mg
4.28%
Folate:16.7µg
4.18%
Iron:0.67mg
3.74%
Magnesium:14.02mg
3.51%
Vitamin D:0.41µg
2.7%
Vitamin K:2.52µg
2.4%
Vitamin E:0.35mg
2.35%
Zinc:0.34mg
2.27%
Calcium:22.01mg
2.2%
Vitamin B5:0.2mg
1.98%
Copper:0.03mg
1.75%
Fiber:0.37g
1.49%
Vitamin A:50.71IU
1.01%
Source:My Recipes