Oven-Fried Fish Fingers

Author: Canadian Living

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

  • 16 melba toasts
  • 2 tablespoons butter melted
  • 1 1/2 lb fish fillet
  • 1 egg
  • 1 pinch salt
  • 1 pinch pepper
  • 2 teaspoons vegetable oil
  • 4 lemon wedges

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
  • Fibre 0.0
  • Folate 20.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 10.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 15.0
  • Vitamin C 5.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Oven-Fried Fish Fingers

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