To-do list: Adults: Cut fish into fingers. Organize seasoned egg and handle baking the fish. Children: Pat fish dry with paper towel. Crush melba toasts in resealable plastic bag with saucepan. Shake crumbs with butter. Coat fish in egg and crumbs. Brush oil over baking sheet.
- Portion size 4 servings
- Credits : Canadian Living Magazine: November 2004
Ingredients
Method
Place melba toasts in large resealable plastic bag; using bottom of saucepan or rolling pin, crush into fine crumbs. Add butter and shake until crumbs are moistened; set aside.
Pat fish dry; cut crosswise into 1-inch (2.5 cm) wide strips. In shallow dish, whisk together egg, salt and pepper; add fish, turning to coat. One-quarter at a time and using tongs, add fish strips to crumb mixture; shake to coat all over.
Brush oil over large rimmed baking sheet. Arrange fish on sheet. Arrange fish on sheet. Bake in top third of 450°F (230°C) oven, turning once, until golden and fish flakes easily when tested, about 10 minutes. Serve with lemon wedges.
Nutritional facts <b>Per serving:</b> about
- Sodium 332 mg
- Protein 39 g
- Calories 345.0
- Total fat 13 g
- Cholesterol 119 mg
- Saturated fat 5 g
- Total carbohydrate 16 g
%RDI
- Iron 16.0
- Folate 20.0
- Calcium 10.0
- Vitamin A 15.0
- Vitamin C 5.0
