Breaded Fish Fingers with Sweet Potato Oven-Fries
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 499 |
| pro | 33 g |
| total fat | 21 g |
| sat. fat | 4 g |
| carb | 44 g |
| fibre | 6 g |
| chol | 85 mg |
| sodium | 542 mg |
| % RDI: | - |
| calcium | 10% |
| iron | 21% |
| vit A | 293% |
| vit C | 52% |
| folate | 20% |
-
4 catfish, tilapia or basa fish fillets (about 6 oz/175 g each)
1/3 cup (75 mL) light mayonnaise
3/4 cup (175 mL) dry bread crumbs
1 tbsp (15 mL) minced fresh parsley
1-1/2 tsp (7 mL) Cajun seasoning
Sweet Potato Oven-Fries:
2 sweet potatoes (about 1-1/2 lb/750 g total)
1 egg white
2 tsp (10 mL) vegetable oil
1/4 tsp (1 mL) each salt and pepper
Preparation:
Sweet 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.
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.
Source
Canadian Living Magazine: March 2008
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