Chunky Fish Fingers with Pea and Mint Puree

Chunky Fish Fingers with Pea and Mint Puree Recipe
Photo: John Autry; Styling: Leigh Ann Ross
This kid-friendly entrée pairs flaky fish sticks with sweet, herby mashed peas.


4 servings

Recipe from

Cooking Light

Nutritional Information

Calories 242
Fat 5.1 g
Satfat 2.4 g
Monofat 1.4 g
Polyfat 0.8 g
Protein 26.4 g
Carbohydrate 19.6 g
Fiber 3.5 g
Cholesterol 101 mg
Iron 2.2 mg
Sodium 514 mg
Calcium 49 mg


2 (1-ounce) slices white bread
1 pound skinless Pacific cod or other firm-fleshed white fish fillet
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
2 tablespoons all-purpose flour
1 large egg, beaten
Cooking spray
1/4 cup fat-free, lower-sodium chicken broth
2 cups frozen green peas
1 tablespoon butter
8 mint leaves
Lemon wedges (optional)


1. Preheat the oven to 425°.

2. Place bread in a food processor; pulse 10 times or until coarse crumbs measure 1 1/4 cups. Arrange breadcrumbs on a baking sheet. Bake at 425° for 5 minutes or until light golden. Cool; place in a shallow dish.

3. Cut fish into 16 (3 x 1-inch) pieces; pat dry with paper towels. Sprinkle fish evenly with 1/4 teaspoon salt and 1/4 teaspoon pepper. Place flour and egg in separate shallow dishes. Dredge 1 fish finger in flour, shaking off any excess. Dip fish in egg; dredge in breadcrumbs. Repeat procedure with remaining fish, flour, egg, and breadcrumbs. Arrange coated fish on a wire rack on a baking sheet; lightly coat fish with cooking spray. Bake at 425° for 8 minutes or until desired degree of doneness.

4. Bring chicken broth to a simmer in a saucepan over medium heat. Stir in peas; cover and cook 2 minutes. Remove from heat; stir in butter, mint, remaining 1/4 teaspoon salt, and remaining 1/4 teaspoon pepper. Place pea mixture in a food processor; process until smooth. Place about 1/3 cup pea puree in the middle of each of 4 plates. Stack 4 fish fingers on the puree. Serve with lemon wedges, if desired.

Janine Ratcliffe,

Cooking Light

September 2010
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