-
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 400 degrees F.
-
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
-
15
Calories 320; Total Fat 10 g; (Sat Fat 2 g, Mono Fat 2 g, Poly Fat 4 g) ; Protein 32 g; Carb 25 g; Fiber 4 g; Cholesterol 165 mg; Sodium 1030 mg
-
16
Excellent source of: Protein, Niacin, Vitamin B12, Manganese, Phosphorus, Selenium
-
17
Good source of: Fiber, Thiamin, Riboflavin, Vitamin B6, Vitamin D, Calcium, Copper, Iron, Magnesium, Potassium
