Crispy Fish Fingers

Health score
13%
Crispy Fish Fingers
32 min.
4
303kcal

Suggestions

Ingredients

  • 0.1 teaspoon pepper black freshly ground
  • ounce bread whole-wheat
  • pinch cayenne pepper 
  • 1.5 tablespoons dijon mustard 
  •  eggs beaten
  • pound sushi-grade yellowtail flounder 
  • tablespoon chives fresh snipped
  • tablespoons mayonnaise 
  • 0.3 cup nonfat yogurt plain greek-style
  • teaspoon salt 
  • 0.5 cup flour whole-wheat
  • 0.5 teaspoon worcestershire sauce 

Equipment

  • food processor
  • bowl
  • frying pan
  • baking sheet
  • oven

Directions

  1. Watch how to make this recipe.
  2. 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.
  3. Remove from heat.
  4. Preheat the oven to 400 degrees F.
  5. Spray a baking sheet with olive oil cooking spray. On a plate, combine the flour, salt and pepper.
  6. 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.
  7. Bake until golden and cooked through, about 10 minutes.
  8. 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.
  9. Excellent source of: Protein, Niacin, Vitamin B12, Manganese, Phosphorus, Selenium
  10. Good source of: Fiber, Thiamin, Riboflavin, Vitamin B6, Vitamin D, Calcium, Copper, Iron, Magnesium, Potassium

Nutrition Facts

Calories303kcal
Protein30.9%
Fat33.97%
Carbs35.13%

Properties

Glycemic Index
62.42
Glycemic Load
7.29
Inflammation Score
-4
Nutrition Score
18.542608561723%

Flavonoids

Isorhamnetin
0.05mg
Kaempferol
0.08mg
Quercetin
0.04mg

Nutrients percent of daily need

Calories:303.02kcal
15.15%
Fat:11.41g
17.56%
Saturated Fat:2.31g
14.44%
Carbohydrates:26.56g
8.85%
Net Carbohydrates:23.53g
8.56%
Sugar:3.55g
3.94%
Cholesterol:136.22mg
45.41%
Sodium:970.69mg
42.2%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.36g
46.72%
Selenium:57.18µg
81.68%
Manganese:1.01mg
50.39%
Phosphorus:460.1mg
46.01%
Vitamin B12:1.61µg
26.84%
Vitamin D:3.63µg
24.19%
Vitamin B3:3.59mg
17.97%
Vitamin B1:0.25mg
16.53%
Vitamin B2:0.27mg
16.14%
Magnesium:62.45mg
15.61%
Vitamin K:15.12µg
14.4%
Iron:2.34mg
12.98%
Vitamin B6:0.26mg
12.91%
Folate:50.79µg
12.7%
Calcium:123.57mg
12.36%
Fiber:3.02g
12.09%
Potassium:377.79mg
10.79%
Zinc:1.58mg
10.56%
Vitamin B5:1.03mg
10.33%
Vitamin E:1.37mg
9.1%
Copper:0.15mg
7.67%
Vitamin A:212.1IU
4.24%