= Serves: 4
= Serving size: 4 ounces
= Active time: 10 minutes
= Total time: 35 minutes
Here’s an alternative to a Filet-O-Fish sandwich, which has crazy amounts of bad fat (one-third of the recommended daily amount) and as much sugar as half a can of soda. The Japanese bread crumbs, panko, are key here. They make the tenders crunchy and satisfying.
Flat white fish means lots of protein, and wild flat white fish means omega-3s. Remember, farmed fish eat corn, which means omega-6s. The quinoa or cornmeal provide some carbohydrates, but you’re holding it together with egg (protein), not fat (mayonnaise).
Ingredients
1 pound of meaty white fish fillets: cod, haddock, or pollock
2 eggs
2 cups dry panko, quinoa, or cornmeal
½ teaspoon salt
½ teaspoon pepper
1 pinch (⅛ teaspoon) of cayenne pepper
Non-aerosol cooking spray
STEP 1: Preheat the oven to 425°F.
STEP 2: Slice the fish into ½-inch strips.
STEP 3: Line a cookie sheet or large baking pan with parchment paper or foil.
STEP 4: Beat the eggs in a medium-size bowl until frothy. Pour the panko, quinoa, or cornmeal into a large dish or baking pan with the salt, pepper, and cayenne. Dip the fish strips in the beaten eggs, then into the quinoa or cornmeal. Spray both sides with non-aerosol cooking spray. Place on the prepared cookie sheet or baking pan.
STEP 5: Bake for 20 minutes, until coating is browned and crunchy.
VARIATIONS:
• Use chicken tenders or turkey tenders in place of fish.
• Top it with Marinara Sauce and grated Parmesan cheese.
• It’s fine to play around with the spices in the bread crumb mix: Add dried seasoned salt, garlic powder, oregano, thyme, or parsley.
• Add a couple squirts of hot sauce to the eggs.
• Serve over a salad.
• Use as a sandwich filling.
GOES WELL WITH:
• A little bit of tartar sauce (Just mix mayo with minced parsley, pickles, and green onions: avoid the bottled stuff!)
• Roma Tomato Basil Salsa or Fresh Fruit Salsa
• Green salad
• Rice dishes
• Sliced tomatoes
Per serving: Calories 330, Calories from Fat 50, Total Fat 6g (9% DV), Saturated Fat 1.5g (8% DV), Trans Fat 0g, Cholesterol 145mg (48% DV), Sodium 850mg (35% DV), Carbohydrates 39g (13% DV), Dietary Fiber 2g (8% DV), Sugars 3g, Added Sugars: 0g, Protein 28g, Vitamin A 4%, Vitamin C 0%, Calcium 10%, Iron 20%.