Chunky Fish Fingers with Pea and Mint Puree

Health score
17%
Chunky Fish Fingers with Pea and Mint Puree
45 min.
4
250kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black divided freshly ground
  • tablespoon butter 
  • pound cod skinless white
  • large eggs beaten
  • tablespoons flour all-purpose
  • 0.3 cup lower sodium beef broth fat-free
  •  mint leaves 
  • cups peas green frozen
  • 0.5 teaspoon salt divided
  • ounce sandwich bread white

Equipment

  • food processor
  • baking sheet
  • paper towels
  • sauce pan
  • oven
  • wire rack

Directions

  1. Preheat the oven to 42
  2. Place bread in a food processor; pulse 10 times or until coarse crumbs measure 1 1/4 cups. Arrange breadcrumbs on a baking sheet.
  3. Bake at 425 for 5 minutes or until light golden. Cool; place in a shallow dish.
  4. Cut fish into 16 (3 x 1-inch) pieces; pat dry with paper towels.
  5. Sprinkle fish evenly with 1/4 teaspoon salt and 1/4 teaspoon pepper.
  6. Place flour and egg in separate shallow dishes. Dredge 1 fish finger in flour, shaking off any excess. Dip fish in egg; dredge in breadcrumbs. Repeat procedure with remaining fish, flour, egg, and breadcrumbs. Arrange coated fish on a wire rack on a baking sheet; lightly coat fish with cooking spray.
  7. Bake at 425 for 8 minutes or until desired degree of doneness.
  8. Bring chicken broth to a simmer in a saucepan over medium heat. Stir in peas; cover and cook 2 minutes.
  9. Remove from heat; stir in butter, mint, remaining 1/4 teaspoon salt, and remaining 1/4 teaspoon pepper.
  10. Place pea mixture in a food processor; process until smooth.
  11. Place about 1/3 cup pea puree in the middle of each of 4 plates. Stack 4 fish fingers on the puree.
  12. Serve with lemon wedges, if desired.

Nutrition Facts

Calories250kcal
Protein45.33%
Fat20.72%
Carbs33.95%

Properties

Glycemic Index
69.03
Glycemic Load
9.87
Inflammation Score
0
Nutrition Score
19.585217330767%

Flavonoids

Catechin
0.01mg
Epicatechin
0.01mg
Eriodictyol
0.62mg
Hesperetin
0.2mg
Apigenin
0.11mg
Luteolin
0.25mg

Nutrients percent of daily need

Calories:249.57kcal
12.48%
Fat:5.65g
8.69%
Saturated Fat:2.52g
15.76%
Carbohydrates:20.83g
6.94%
Net Carbohydrates:16.04g
5.83%
Sugar:4.93g
5.48%
Cholesterol:102.79mg
34.26%
Sodium:491.66mg
21.38%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.81g
55.61%
Selenium:47.29µg
67.55%
Vitamin C:30.77mg
37.3%
Phosphorus:356.01mg
35.6%
Vitamin B1:0.39mg
25.83%
Manganese:0.48mg
24.17%
Vitamin B3:4.8mg
23.99%
Vitamin B6:0.44mg
21.99%
Folate:85.96µg
21.49%
Potassium:728.68mg
20.82%
Vitamin B12:1.15µg
19.15%
Fiber:4.78g
19.13%
Vitamin K:18.82µg
17.93%
Magnesium:68.47mg
17.12%
Vitamin B2:0.29mg
16.83%
Vitamin A:841.42IU
16.83%
Iron:2.49mg
13.86%
Zinc:1.75mg
11.67%
Copper:0.2mg
10.07%
Vitamin D:1.27µg
8.47%
Calcium:80.73mg
8.07%
Vitamin E:1.07mg
7.12%
Vitamin B5:0.55mg
5.47%
Source:My Recipes