Low Fat Fish Fingers Recipes

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CRISPY FISH FINGERS



Crispy Fish Fingers image

Provided by Ellie Krieger

Categories     main-dish

Time 32m

Yield 4 servings

Number Of Ingredients 13

4 slices whole-wheat bread (1-ounce each)
Nonstick cooking spray
1/2 cup whole-wheat flour
1 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 pound flounder fillets
2 eggs, beaten to mix
1/3 cup nonfat plain Greek-style yogurt
2 tablespoons mayonnaise
1 1/2 tablespoons Dijon mustard
1/2 teaspoon Worcestershire sauce
1 tablespoon snipped fresh chives
Pinch cayenne pepper, optional

Steps:

  • 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 minutes. Remove from heat.
  • Preheat the oven to 400 degrees F.
  • Spray a baking sheet with olive oil cooking spray. On a plate, combine the flour, salt and pepper. Cut the fillets into 4 by 1-inch 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 minutes.
  • Meanwhile, in a small bowl, stir together the yogurt, mayonnaise, mustard, Worcestershire sauce, chives and cayenne, if using. Season, to taste, with freshly ground black pepper.
  • Excellent source of: Protein, Niacin, Vitamin B12, Manganese, Phosphorus, Selenium
  • Good source of: Fiber, Thiamin, Riboflavin, Vitamin B6, Vitamin D, Calcium, Copper, Iron, Magnesium, Potassium

Nutrition Facts : Calories 320, Fat 10 grams, SaturatedFat 2 grams, Cholesterol 165 milligrams, Sodium 1030 milligrams, Carbohydrate 35 grams, Fiber 4 grams, Protein 32 grams

LOW FAT FISH FINGERS



Low Fat Fish Fingers image

Based on a recipe from Sandi Richard (Food Tv Canada). This is a great low-fat alternative for fish and chips.

Provided by Miraklegirl

Categories     Kid Friendly

Time 25m

Yield 4 serving(s)

Number Of Ingredients 7

1 1/2 lbs firm white fish fillets (I like cod, cut into strips)
2 eggs
3/4 cup milk
1 cup corn flake crumbs
1/2 teaspoon seasoning salt
1/2 teaspoon ground pepper
1/2 teaspoon cayenne

Steps:

  • Combine milk and eggs.
  • Combine crumbs and seasoning.
  • Dunk fish into egg mixture and then into crumbs.
  • Place on baking sheet that has been sprayed with cooking spray.
  • Spray each piece of fish lightly with cooking spray.
  • Cook at 375 for about 20 minutes or until fish flakes easily.

Nutrition Facts : Calories 246.2, Fat 6.5, SaturatedFat 2.3, Cholesterol 226.4, Sodium 231, Carbohydrate 8.7, Fiber 0.3, Sugar 0.9, Protein 36.4

CRUNCHY FISH FINGERS



Crunchy fish fingers image

Even the most finicky kids will want to try these healthy low fat fish fingers

Provided by Good Food team

Categories     Dinner

Time 25m

Number Of Ingredients 8

250g pollock fillets
juice half a lemon
½ tsp fish seasoning (we used Schwartz)
50g polenta
50g dried breadcrumbs
1 omega-3 enriched egg , lightly beaten
2 tbsp olive oil
mangetout, broccoli and mashed potato , to serve

Steps:

  • Heat oven to 200C/fan 180C/gas 6. Cut the fish into 8 pieces, then squeeze over the lemon juice.
  • Line a baking sheet with baking paper, and mix the fish seasoning, polenta and breadcrumbs on this. Dip the fish into the egg, then turn several times in the polenta and breadcrumb mixture to coat. Repeat with all the pieces of fish.
  • Drizzle with olive oil and bake for 15 mins, turning halfway through cooking. Serve with mangetout, broccoli and mashed potato.

Nutrition Facts : Calories 205 calories, Fat 8 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 20 grams carbohydrates, Sugar 1 grams sugar, Protein 15 grams protein, Sodium 0.32 milligram of sodium

CRISP CRUMBED FISH FINGERS



Crisp Crumbed Fish Fingers image

Crisp, crumbed fish strips are almost as speedy as fish fingers, but much smarter.

Provided by futureamazingchef

Categories     100+ Everyday Cooking Recipes     Family-Friendly Recipes     Kid-Friendly     Fish

Time 30m

Yield 10

Number Of Ingredients 8

10 ounces sole fillets
2 large eggs
2 cups fresh fine bread crumbs
¾ cup all-purpose flour
salt and ground black pepper to taste
1 cup oil for frying, or as needed
1 medium lemon, cut into wedges
2 tablespoons tartar sauce

Steps:

  • Cut fish fillets into long diagonal strips, each measuring about 3/4 inch wide.
  • Break eggs into a shallow dish and beat well with a fork. Place bread crumbs in another shallow dish. Put flour, salt, and pepper in a large zip-top bag.
  • Dip fish strips in egg, turning to coat well. Place on a plate and then shake a few at a time in the bag of seasoned flour. Dip in egg again and then in bread crumbs, turning to coat well. Place on a tray in a single layer, not touching, and let the coating set for at least 5 minutes.
  • Meanwhile, heat 1/2 inch oil in a large frying pan over medium-high heat. Fry fish strips in batches (taking care not to overcrowd the pan) in the hot oil for about 2 to 2 1/2 minutes, turning once. Drain on a paper towel-lined plate and repeat to fry remaining strips.
  • Serve with lemon wedges and tartar sauce.

Nutrition Facts : Calories 157.8 calories, Carbohydrate 14.8 g, Cholesterol 53.8 mg, Fat 7.8 g, Fiber 1 g, Protein 7.6 g, SaturatedFat 1.5 g, Sodium 136.2 mg, Sugar 0.6 g

POSH FISH FINGERS



Posh Fish Fingers image

Fish fingers with a twist! I first learned how to bread fish at the Hotel St. George in Harrogate. You could serve them with chips and tell them it's the best fish and chips you can get outside Yorkshire.

Provided by Goose

Categories     Seafood     Fish

Time 20m

Yield 4

Number Of Ingredients 8

1 pound flounder fillets
⅓ cup all-purpose flour
1 cup dry bread crumbs
1 tablespoon vegetable bouillon powder
¼ cup chopped fresh parsley, or more to taste
3 large eggs
2 tablespoons sunflower oil, or more as needed
1 medium lemon, cut into wedges

Steps:

  • Clean fish fillets and cut into 8 thin pieces. Place on a kitchen towel to dry.
  • Place flour and bread crumbs in two separate bowls. Divide bouillon powder and parsley between the 2 bowls and mix to combine. Beat eggs with a fork in a third bowl.
  • Dip fish into the flour, then into the egg wash, and finally dust lightly in bread crumbs. Place on a plate.
  • Heat sunflower oil in a frying pan over medium heat. Gently add fish to the hot oil and fry until golden brown, about 1 1/2 minutes. Flip and repeat on the other side. Drain on a paper towel-lined plate.
  • Serve fillets with parsley and lemon wedges.

Nutrition Facts : Calories 370.1 calories, Carbohydrate 30.6 g, Cholesterol 199.7 mg, Fat 13.7 g, Fiber 2.8 g, Protein 31.2 g, SaturatedFat 2.5 g, Sodium 350.2 mg, Sugar 2.2 g

FISH FINGERS



Fish Fingers image

Recipe by Theresa Albert from Just One Bite. For children, you can leave out the dill, lemon rind or cayenne according to their taste.

Provided by FrVanilla

Categories     Halibut

Time 18m

Yield 4 serving(s)

Number Of Ingredients 12

1 1/4 lbs halibut fillets
1/2 cup all-purpose flour
1 teaspoon salt
1 1/2 teaspoons black pepper, freshly ground
2 eggs
1 cup instant potato flakes
1 teaspoon fresh dill, chopped
1/2 teaspoon lemon rind, grated
1 pinch cayenne
2 tablespoons butter, melted
lemon wedge
tartar sauce

Steps:

  • Fish Fingers:.
  • Preheat oven to 350F/180°C.
  • Cut fish fillets into 1-inch wide strips.
  • In a bowl combine flour with half of the salt and pepper and place in a shallow dish.
  • Beat eggs and place in a shallow dish.
  • Combine potato flakes, remaining salt, dill, lemon rind and cayenne and place in a shallow dish.
  • Dredge fish in seasoned flour and shake off excess; dip into eggs; press into potato flakes.
  • Line a baking sheet with foil and brush with melted butter. Place fish on baking sheet; turn fish and brush with butter. Bake in oven for 8 - 10 minutes, or until golden on bottom; turn and continue to bake for 8-10 minutes, or until fish flakes easily and is golden brown.
  • Serve with lemon wedges and tartar sauce.

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