Low Fat Fish Fingers Food

BREADED GARLIC AND DILL FISH - LOW FAT

Steps:

• Toast the panko bread crumbs on an unoiled baking sheet sheet in a 350 degree oven for about five minutes, or until lightly golden.
• This step is optional, but it adds a nice flavor.
• Increase oven temperature to 400 degrees.
• Rinse the fish fillets under cold water, pat dry and set aside while you mix the crumb topping.
• In a large shallow bowl, mix the panko, wheat germ, dill, mustard, garlic, salt and pepper until evenly combined.
• In a separate bowl, lightly beat the egg whites.
• Dip the fillets in the egg whites, and then dredge them in the breadcrumb mixture.
• Be sure to coat both sides evenly.
• Place the breaded fillets on a baking sheet that's been lightly sprayed with non stick cooking spray.
• Bake in the oven for about 20 minutes, or until the fish flakes easily with a fork.
• Serve with fresh lemon wedges.

FISH FINGERS

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.

KITTENCAL'S LOW FAT BAKED PARMESAN FISH FILLETS

Steps:

• Preheat oven to 500 degrees F.
• Set oven rack to lowest position.
• Coat/spray a baking sheet with cooking spray.
• In a shallow bowl whisk egg whites with water.
• In a bowl combine the breadcrumbs with Parmesan cheese and next 7 dry spices (you may omit the cayenne).
• Dip the fish firstly into the egg whites allowing any excess to drip off.
• Place a small amount of the crumb mixture onto a plate then coat in the breadcrumb mixture pressing down with hands to firmly pack the coating onto the fish adding more crumbs onto the plate as needed to coat each fillet (do not use the whole amount of crumbs on the plate at one time or they may get soggy).
• Place the breaded fish onto baking sheet.
• Bake in preheated 500 degree F oven for about 10 minutes or until the fish flakes with a fork (baking time will vary depending on the thickness of the fillets do not over cook the fillets).

LOW FAT CRISPY FISH AND CHIPS

Steps:

• Preheat oven to 200°C Remove any skin or bones from fish.
• Crush the rice crackers to a rustic crumb.
• Dust fish with flour, dip in egg, and coat with cracker crumbs.
• Spray both sides with olive oil spray.
• Place on baking tray and bake for about 10 minutes, until cooked through and golden.
• For the chips:.
• Wash and peel the potatoes.
• Cut into chip shapes about 1.
• 5cm thick.
• Spray with the olive oil spray.
• Sprinkle with the seasoning and toss slightly.
• Bake on a baking tray for about 15- 25 minutes until they are browned and crisp.

LOW FAT FISH FINGERS

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.