Tested till perfect Breaded Fish Fingers with Sweet Potato Oven-Fries
Breaded Fish Fingers with Sweet Potato Oven-Fries
Photography by Matthew Kimura

Breaded Fish Fingers with Sweet Potato Oven-Fries

Even kids who hate fish with devour these fish fingers, and our Sweet Potato Oven Fries provide enormous amounts of vitamins A and C.

By The Canadian Living Test Kitchen

Source: Canadian Living Magazine: March 2008

Recipe4 out of 5 based on 13 ratings.
  • rating starrating starrating starrating starrating star
  • Portion size 4

Ingredients

  • 4 4catfish filletcatfish fillets, tilapia or basa fish fillets (about 6 oz/175 g each)
  • 1/3 cup 1/3cuplight mayonnaise
  • 3/4 cup 3/4cupdry bread crumbs
  • 1 tbsp 1tbspminced fresh parsley
  • 1-1/2 tsp 1-1/2tspCajun seasoning

Sweet Potato Oven-Fries:

  • 2 2sweet potatosweet potatoes, (about 1-1/2 lb/750 g total)
  • 1 1egg whiteegg whites
  • 2 tsp 2tspvegetable oil
  • 1/4 tsp 1/4tspsalt
  • 1/4 tsp 1/4tsppepper
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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.

Nutritional Information Per serving: about

cal 499 pro 33g total fat 21g sat. fat 4g
carb 44g fibre 6g chol 85mg sodium 542mg

% RDI:

calcium 10 iron 21 vit A 293 vit C 52
folate 20
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