Frozen Spiced Breaded Chicken or Fish

Place flour in shallow bowl. In another shallow bowl, beat eggs. In third shallow bowl, mix bread crumbs, fennel seeds, oregano, salt, pepper and cayenne.

One at a time, coat each chicken breast or fish fillet in flour; dip into eggs to coat. Press into bread-crumb mixture to coat all over. (Make-ahead: Arrange on waxed paper-lined rimmed baking sheet; freeze until firm. Wrap individually in plastic wrap and seal in airtight container for up to 2 weeks.)

Fresh pan-fried method: In large skillet, heat 1 tbsp (15 mL) each butter and extra-virgin olive oil over medium heat; add chicken or fish and fry, turning once and adding a bit more oil if necessary, until browned and crispy and chicken is no longer pink inside, about 10 minutes, or until fish flakes easily when tested, about 12 minutes.

Fresh baked method: Brush rimmed baking sheet with 1 tbsp (15 mL) extra-virgin olive oil; bake chicken or fish on sheet in 400°F (200°C) oven for 7 minutes for chicken, 8 for fish. Brush with another 1 tbsp (15 mL) extra-virgin olive oil; turn and bake until chicken is no longer pink inside, about 7 minutes, or until fish flakes easily when tested, about 8 minutes.

Frozen method: Place ungreased rimmed baking sheet in cold oven; heat to 400°F (200°C). Brush both sides of frozen breaded chicken or fish with 2 tbsp (25 mL) extra-virgin olive oil or spray with cooking spray. Place on hot baking sheet; bake, turning once, until chicken is no longer pink inside, about 10 minutes per side, or until fish flakes easily when tested, about 12 minutes per side.

Additional information :

Per chicken serving: about 284 cal, 35 g pro, 8 g total fat (2 g sat. fat), 16 g carb, 1 g fibre, 133 mg chol, 275 mg sodium. % RDI: 5% calcium, 15% iron, 3% vit A, 3% vit C, 10% folate.

Source : Canadian Living Magazine: September 2003