Monday, June 4, 2007

Oven-Fried Fish Nuggets

This lightened up version of deep-fried fish is also a great alternative to store-bought fish sticks.

Prep/Total Time: 25 minutes
Yield: 4 servings

1/3 cup seasoned bread crumbs
1/3 cup crushed cornflakes
3 tablespoons grated Parmesan cheese
1/2 teaspoon salt
1/4 teaspoon pepper
1 1/2 pounds cod fillets, cut into 1 inch cubes
butter-flavored nonstick cooking spray

In a shallow bowl, combine the bread crumbs, cornflakes, Parmesan cheese, salt and pepper. Coat fish with butter-flavored cooking spray, then roll in crumb mixture.

Place on a baking sheet coated with nonstick cooking spray. Bake at 375 for 15-20 minutes or until fish flakes easily with a fork.

Tips and Tricks
In place of cod, use bass, catfish, or whatever fish you prefer. If fish has a strong smell, try placing it in a shallow dish and covering it with milk and refrigerating for 30 minutes. Discard the milk. This process should remove any "fishy" odor. To remove skin from fish fillets, use a boning knife. The easiest way to crush the cornflakes is to put them in a resealable bag and use a rolling pin.
Make It Healthier
Omit salt. Use a low-mercury fish.
How Kids Can Help
Measure dry ingredients. Spray cooking spray.
Suggested Sides
Crisco makes a trans-fat free butter-flavored cooking spray.

Nutrition Facts
1 serving equals 171 calories, 2 g fat (1 g saturated fat), 66 mg cholesterol, 415 mg sodium, 7 g carbohydrate, trace fiber, 29 g protein
Diabetic Exchanges
5 very lean meat, 1/2 starch

No comments: