Low Fat Fish Fingers Food

CRUNCHY FISH FINGERS

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.

CRISPY FISH FINGERS

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

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.

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.

CRISP CRUMBED FISH FINGERS

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.

POSH FISH FINGERS

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.