Crispy fish fingers

  • Preparation Time20 mins
  • Cooking Time12 mins
  • Serves4
  • DifficultyEasy
4 slices wholemeal bread (30g each)
Cooking spray
75g wholemeal flour
1 tsp salt
1/8 tsp freshly ground black pepper
450g flounder fillets
2 eggs, beaten to mix
80g nonfat plain Greek-style yoghurt
30g mayonnaise
25g Dijon mustard
1/2 tsp Worcestershire sauce
5g snipped fresh chives
Pinch cayenne pepper, optional
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

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