Even kids who hate fish with devour these fish fingers, and our Sweet Potato Oven Fries provide enormous amounts of vitamins A and C.
- Portion size 4 servings
- Credits : Canadian Living Magazine: March 2008
- 4 catfish fillets tilapia or basa fish fillets (about 6 oz/175 g each)
- 1/3 cup light mayonnaise
- 3/4 cups dry bread crumbs
- 1 tablespoon minced fresh parsley
- 1 1/2 teaspoon Cajun seasoning
Sweet Potato Oven-Fries:
- 2 sweet potatoes (about 1-1/2 lb/750 g total)
- 1 egg whites
- 2 teaspoons vegetable oil
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
MethodSweet Potato Oven-Fries: Peel potatoes. Cut lengthwise into 1/2-inch (1 cm) thick slices; cut each lengthwise into 1/2-inch (1 cm) wide strips. Cut to about 3 inches (8 cm) long.
In large bowl, whisk egg white until frothy; whisk in oil, salt and pepper. Add potatoes, tossing to coat. Bake on parchment paper–lined rimmed baking sheet in 450°F (230°C) oven, turning once, for about 30 minutes or until tender and edges are browned and crisp.
Meanwhile, cut fish into 3- x 1-1/2-inch (8 x 4 cm) fingers; place in large bowl. Add mayonnaise; toss to coat. In shallow dish, combine bread crumbs, parsley and Cajun seasoning; dip fish into bread crumb mixture, turning to coat.
Bake on greased rimmed baking sheet, turning once, for about 15 minutes or until dark golden and fish flakes easily when tested. Serve with sweet potato fries.
Nutritional facts Per serving: about
- Sodium 542 mg
- Protein 33 g
- Calories 499.0
- Total fat 21 g
- Cholesterol 85 mg
- Saturated fat 4 g
- Total carbohydrate 44 g
- Iron 21.0
- Folate 20.0
- Calcium 10.0
- Vitamin A 293.0
- Vitamin C 52.0