This mouth-watering recipe is ready in just 32 minutes and the ingredients detailed below can serve up to 4 people.
Ingredients
Method
1) Put the bread in the bowl of a food processor and pulse until bread crumbs form. Toast the crumbs in a large, dry nonstick skillet over a medium-high heat, stirring frequently and breaking up the crumbs with a spoon if they begin to stick together, until crisp and golden, about 2 mins. Remove from heat.
2) Preheat the oven to 200C/Gas 6.
3) Spray a baking sheet with olive oil cooking spray. On a plate, combine the flour, salt and pepper. Cut the fillets into 10 by 2.5cm strips. A few pieces at a time, dip the fish into the flour mixture, dusting off the excess. Dip the fish in the egg and then the bread crumbs. Arrange on the baking sheet and continue until all of the fish is breaded. Bake until golden and cooked through, about 10 mins.
4) Meanwhile, in a small bowl, stir together the yoghurt, mayonnaise, mustard, Worcestershire sauce, chives and cayenne, if using. Season, to taste, with freshly ground black pepper.
Serving size: 6 pieces and 2 tbsp sauce
Calories 320; Total Fat 10g; (Sat Fat 2g, Mono Fat 2g, Poly Fat 4g); Protein 32g; Carb 25g; Fiber 4g; Cholesterol 165mg; Sodium 1030mg
Excellent source of: Protein, Niacin, Vitamin B12, Manganese, Phosphorus, Selenium
Good source of: Fibre, Thiamin, Riboflavin, Vitamin B6, Vitamin D, Calcium, Copper, Iron, Magnesium, Potassium
2) Preheat the oven to 200C/Gas 6.
3) Spray a baking sheet with olive oil cooking spray. On a plate, combine the flour, salt and pepper. Cut the fillets into 10 by 2.5cm strips. A few pieces at a time, dip the fish into the flour mixture, dusting off the excess. Dip the fish in the egg and then the bread crumbs. Arrange on the baking sheet and continue until all of the fish is breaded. Bake until golden and cooked through, about 10 mins.
4) Meanwhile, in a small bowl, stir together the yoghurt, mayonnaise, mustard, Worcestershire sauce, chives and cayenne, if using. Season, to taste, with freshly ground black pepper.
Serving size: 6 pieces and 2 tbsp sauce
Calories 320; Total Fat 10g; (Sat Fat 2g, Mono Fat 2g, Poly Fat 4g); Protein 32g; Carb 25g; Fiber 4g; Cholesterol 165mg; Sodium 1030mg
Excellent source of: Protein, Niacin, Vitamin B12, Manganese, Phosphorus, Selenium
Good source of: Fibre, Thiamin, Riboflavin, Vitamin B6, Vitamin D, Calcium, Copper, Iron, Magnesium, Potassium
Rate this recipe
Overall Rating:
4.30
(21)
