Crispy Fish Fingers Recipe

Name: Crispy Fish Fingers
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 4 slices whole wheat flour each 1 ounce; 1 x nonstick cooking spray; 1/2 cup whole wheat flour; 1 teaspoon salt; ⅛ teaspoon black pepper freshly ground; 1 pound flounder fish fillets; 2 large eggs beaten to mix; ⅓ cup greek yogurt nonfat plain; 2 tablespoons mayonnaise, fat free; 1 1/2 teaspoons dijon mustard; 1/2 teaspoon worcestershire sauce; 1 tablespoon chives fresh and snipped; 1 pinch cayenne pepper optional

Servings: persons

4 slices whole wheat flour each 1 ounce
1 x nonstick cooking spray
1/2 cup whole wheat flour
1 teaspoon salt
⅛ teaspoon black pepper freshly ground
1 pound flounder fish fillets
2 large eggs beaten to mix
⅓ cup greek yogurt nonfat plain
2 tablespoons mayonnaise, fat free
1 1/2 teaspoons dijon mustard
1/2 teaspoon worcestershire sauce
1 tablespoon chives fresh and snipped
1 pinch cayenne pepper optional

1
Put the bread in the bowl of a food processor and pulse until bread crumbs form.
2
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.
3
Remove from heat.
4
Preheat the oven to 400F (200C).
5
Spray a baking sheet with olive oil cooking spray.
6
On a plate, combine the flour, salt and pepper.
7
Cut the fillets into 4 by 1-inch strips.
8
A few pieces at a time, dip the fish into the flour mixture, dusting off the excess.
9
Dip the fish in the egg and then the bread crumbs.
10
Arrange on the baking sheet and continue until all of the fish is breaded.
11
Bake until golden and cooked through, about 10 minutes.
12
Meanwhile, in a small bowl, stir together the yogurt, mayonnaise, mustard, Worcestershire sauce, chives and cayenne, if using.
13
Season, to taste, with freshly ground black pepper.
14
Serving size: 6 pieces and 2 tablespoons sauce

304

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

A good 1:1 gluten-free flour blend works well if you need a gluten-free version.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 13 ingredients. The key ingredients include: 4 slices whole wheat flour each 1 ounce, 1 x nonstick cooking spray, 1/2 cup whole wheat flour, 1 teaspoon salt, and more.

Yes, Crispy Fish Fingers falls under the Seafood category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

Crispy Fish Fingers

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions