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 425F. 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.

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