Thursday, May 28, 2009

CEiMB: Crispy Fish Fingers

There are just some things that you shouldn't compromise.  If you want fish sticks, have deep fried, crispy delicious fish sticks.  Live with the calories, make room for it in your diet.  Sacrifice elsewhere.   Healthy, low calorie food can be delicious, but I don't think it works as well when it's trying to be something it's not.  Breaded, baked fish fingers masquerading as fish sticks just don't cut it, at least for me.  I was visiting my vegan friend last week.  Vegan food can be delicious, but it shines best when the food just so happens to be vegan, rather then food replicating a meat and dairy dish. (although I did really like her soy sausage casserole!)  I'm beginning to feel the same way about all this low-fat food.  Stick to fresh, healthy ingredients and you won't have a problem making something yummy.  I know this Ellie works off this principle most of the time, and I find I like those recipes best. 

Paul described this meal as "self-punitive."  I wouldn't go that far, but I probably won't be making it again. 

Crispy Fish Fingers

2008, Ellie Krieger, All rights reserved

Prep Time:
20 min
Inactive Prep Time:
hr min
Cook Time:
12 min
4 servings


  • 4 slices whole-wheat bread (1-ounce each)
  • Cooking spray
  • 1/2 cup whole-wheat flour
  • 1 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
  • 1 pound flounder fillets
  • 2 eggs, beaten to mix
  • 1/3 cup nonfat plain Greek-style yogurt
  • 2 tablespoons mayonnaise
  • 1 1/2 tablespoons Dijon mustard
  • 1/2 teaspoon Worcestershire sauce
  • 1 tablespoon snipped fresh chives
  • Pinch cayenne pepper, optional


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.

Serving size: 6 pieces and 2 tablespoons sauce

Per Serving:

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

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


Sara said...

Sorry to hear you didn't like them. I agree that they are nothing compared to a fried piece of fish. I do agree with you about the vegan food replicating meat and dairy dishes and I also feel the same way about low fat food, which is generally why I like Ellie's recipe more than other "light" recipe authors. I hope you have better results with your pick next week :)

applecrumbles said...

Oh well... healthy isn't always tasty. But think of it this way.. if the food isn't that good, we won't over eat. Hence: A diet that works!

Leslie said...

I tried to avoid thinking of them as a "fried alternative" and chose to think of them as dinner. That really helped because you're right, these are not in the same zip code as fried fish.

nick said...

"self putative" eh? That's pretty damned funny (the statement, not that he didn't like it).

The fish was what I expected it to be, I think the air baking kept it crispy enough to get by, but certainly not that good ol' deep fried fish situation. I thought the sauce was good and would def. use it again with a couple of rounds of punching up.

Excited for next week!

What's for Supper? said...

Oh I couldn't agree more!!

TourGuideJenn said...

I made an oops and did the chicken fingers instead, but had the same general results. The sauce made it tasty, but pouring a sauce over something doesn't seem like the answer to healthy cooking. And meat alternatives have so many unpronounceable words in them I can't help but thing a slice of beef would be better.

Peggy said...

I agree with you 100 percent. they weren't our favorite. Sort of bland. I prefer fried catfish! :)