Fish Fingers
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
12 oz. grouper fillet (also could use pollack, cod, haddock, salmon, sea bass, any firm fish)1 egg2 slices whole wheat bread (slightly stale/dry is great), crusts removed1/2 c. chopped hazelnuts1/4 c. floursalt and pepper to taste2 T. olive oil
Whiz crustless bread in food processor to make breadcrumbs. Mix with chopped nuts.
Beat egg in shallow dish.
Place flour in shallow dish and season with salt and pepper.
Slice grouper fillet into 1" wide strips.
Heat part of the oil in skillet over medium heat till just barely not smoking. Dredge fish fingers in flour, then egg, then breadcrumbs. Set in hot skillet with plenty of room between fingers. Cook, turning occasionally (use spoons, it's easier!) till all sides are brown, adding oil if needed, till fish is cooked through, 5-6 minutes total.
Remove from skillet and drain on paper towels. Repeat till all fish fingers are cooked.
Serving Size: 1/4 recipe
Number of Servings: 4
Recipe submitted by SparkPeople user DAMIENDUCKS.
Beat egg in shallow dish.
Place flour in shallow dish and season with salt and pepper.
Slice grouper fillet into 1" wide strips.
Heat part of the oil in skillet over medium heat till just barely not smoking. Dredge fish fingers in flour, then egg, then breadcrumbs. Set in hot skillet with plenty of room between fingers. Cook, turning occasionally (use spoons, it's easier!) till all sides are brown, adding oil if needed, till fish is cooked through, 5-6 minutes total.
Remove from skillet and drain on paper towels. Repeat till all fish fingers are cooked.
Serving Size: 1/4 recipe
Number of Servings: 4
Recipe submitted by SparkPeople user DAMIENDUCKS.
Nutritional Info Amount Per Serving
- Calories: 271.2
- Total Fat: 14.2 g
- Cholesterol: 86.3 mg
- Sodium: 394.0 mg
- Total Carbs: 10.6 g
- Dietary Fiber: 1.7 g
- Protein: 25.2 g
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