Crispy Fish Fingers

Show: Healthy Appetite with Ellie Krieger Episode: Never Say Never

Rated: 5 stars out of 5Rate itRead users' reviews (16)

Cook Time:
12 min
Level:
Easy
Yield:
4 servings

Times:

Prep: 20 min
Inactive Prep: --
Cook: 12 min
Total:: 32 min

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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

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

Per Serving:

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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Comments & Reviews

recipe Crispy Fish Fingers
EILEEN BRAINTREE, MA 01-30-2010
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THESE WERE GREAT!
Rated: 5 stars out of 5

I NEVER THOUGHT MY HUSBAND WOULD LIKE THIS BUT HE SURPRISED ME WHEN HE TOLD ME THAT HE REALLY LIKED THE WAY THE FISH WAS... COOKED RATHER THAN HAVING IT DEEP FRIED. THANK YOU FOR GIVING ME A WAY TO HAVE MY HUSBAND A BETTER WAY TO EAT!Read more
recipe Crispy Fish Fingers
Laura Santa Barbara, CA 10-01-2009
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The kids loved these!
Rated: 5 stars out of 5

I thought these were pretty good, and the tartar sauce definitely enhanced them! However, I'm giving this 5 stars because my... 15 year old and 11 year old (who both "hate" fish) loved these!!! I made them with fresh local halibut, and they were crunchy on the outside, and moist inside. I might experiment with different types of fish, but will definitely keep making them for my newly reformed fish-loving kids!!!Read more
recipe Crispy Fish Fingers
Jill Maple Grove, MN 09-03-2009
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As good as they look!!!
Rated: 5 stars out of 5

The recipe was so easy and turned out exactly like it was shown on TV. I also really enjoyed the tarter sauce!
recipe Crispy Fish Fingers
Sara Forest Hills, NY 08-10-2009
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Yummy
Rated: 4 stars out of 5

I thought these were great but I changed a few things. I soaked the fish in lemon and water for about 15 mins. I added... garlic and onion powder, at least a tablespoon of each, to the breadcrumbs. This way it wasn't so bland. I also used 5 pieces of wheat bread like she did in the episode. I hated the tartar sauce so instead I served this with Ellie's Green Goddess Dressing. Delicious!Read more
recipe Crispy Fish Fingers
Maria Mount Holly, NJ 07-05-2009
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GREAT HEALTHY 'FISH STICKS' WITHOUT THE GUILT
Rated: 5 stars out of 5

I MADE THESE ALTHOUGH I FOLLOWED THE RECIPE THAT FROM THE SHOW THAT WAS ONLY SLIGHTLY DIFFERENT SHE ADDED 5 SLICES OF WHEAT... BREAD AND INDICATED THE COOKING TIME AT 10 MINUTES. NO BIG DIFFERENCE - THIS TIME. AS TO BLANDNESS, FROM THE RECIPE, ONE CAN TELL THAT IT WAS NOT GOING TO BE VERY SPICY. FISH STICKS AS A RULE AREN'T SPICY, BUT WE FOUND THEM TASTY AND SINCE THEY WERE WAIST HEALTHY WE WERE QUIT HAPPY. I AM NOT CRITICIZIING, BUT ANOTHER OPTION COULD BE TO SPICE THE DIPPING SAUCE. ANYWAY, I HOPE ALL HAD A HAPPY FOURTH OF JULY, ENJOY!!!Read more
recipe Crispy Fish Fingers
Emily Philo, IL 02-02-2009
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tasty
Rated: 5 stars out of 5

I added Emeril's Creole Seasoning to the flour and the breadcrumbs. It was very flavorful. I think without the extra... seasoning it might have been blandRead more