Options

Format:
Include:
PRINT
See more
Photo: John Autry; Styling: Leigh Ann Ross Photo by: Photo: John Autry; Styling: Leigh Ann Ross

Chunky Fish Fingers with Pea and Mint Puree

This kid-friendly entrée pairs flaky fish sticks with sweet, herby mashed peas.

Cooking Light SEPTEMBER 2010

  • Yield: 4 servings

Ingredients

  • 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)

Preparation

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.

Nutritional Information

Amount per serving
  • Calories: 242
  • Fat: 5.1g
  • Saturated fat: 2.4g
  • Monounsaturated fat: 1.4g
  • Polyunsaturated fat: 0.8g
  • Protein: 26.4g
  • Carbohydrate: 19.6g
  • Fiber: 3.5g
  • Cholesterol: 101mg
  • Iron: 2.2mg
  • Sodium: 514mg
  • Calcium: 49mg
advertisement

Go to full version of

Chunky Fish Fingers with Pea and Mint Puree recipe

advertisement