Oven Fried Fish Fingers
|
Amount |
Measure |
Ingredient -- Preparation Method |
|
-------- |
------------ |
-------------------------------- |
|
1 |
pound |
cod fillets -- cut into 1-inch pieces |
|
1 |
large |
egg |
|
1 |
teaspoon |
Dijon mustard |
|
2 |
tablespoons |
Parmesan cheese -- grated |
|
1/4 |
cup |
all-purpose flour |
|
1/2 |
cup |
panko |
|
1/2 |
teaspoon |
paprika |
|
1/4 |
teaspoon |
garlic salt |
|
1/4 |
teaspoon |
cayenne pepper |
|
1 |
tablespoon |
olive oil |
|
vegetable cooking spray |
| Heat oven to 425°F. Line a baking sheet with foil. Spray a rack and place over baking sheet. In a shallow plate mix egg and Dijon. In second plate mix flour, panko, paprika, garlic salt, and cayenne. Dip the fish in the egg mixture letting excess drip off. Dredge the fish in the panko mixture patting to make sure they are well coated. Place the fish on the rack and evenly sprinkle the olive oil on them. Bake for 10 to 12 minutes or until fish is cooked through and flakes easily. Makes 4 servings. |
| Per Serving: 211 Calories; 7g Fat (28.8% calories from fat); 25g Protein; 12g Carbohydrate; 1g Dietary Fiber; 104mg Cholesterol; 291mg Sodium. Exchanges: 1 Grain (Starch); 3 Lean Meat; 1 Fat; 0 Other Carbohydrates. |