Breaded Fish Fingers with Sweet Potato Oven-Fries
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Breaded Fish Fingers with Sweet Potato Oven-Fries
Photography by Matthew Kimura
This recipe makes 4 servings
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 |
Even kids who hate fish with devour these fish fingers, and our Sweet Potato Oven Fries provide enormous amounts of vitamins A and C.
Ingredients
- 4 catfish fillets, tilapia or basa fish fillets (about 6 oz/175 g each)
- 1/3 cup light mayonnaise
- 3/4 cup dry bread crumbs
- 1 tbsp minced fresh parsley
- 1-1/2 tsp Cajun seasoning
- Sweet Potato Oven-Fries:
- 2 sweet potatoes, (about 1-1/2 lb/750 g total)
- 1 egg white
- 2 tsp vegetable oil
- 1/4 tsp salt
- 1/4 tsp 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
- Keywords : Main Course; Fish; Sweet potato; Bake; Bread crumbs;
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