Trouble With Toast

Recipe: Crispy Fish Fingers | February 3, 2010

As you can probably tell, many of my recent meal ideas have come from lazy Saturday mornings in front of the boob tube.  A couple of weekends ago, we were watching the Food Network, and we got sucked into an episode of Ellie Krieger’s “Healthy Appetite” show.  She was making a slimmed down version of fish sticks, which happen to be one of Jason’s favorite foods (the shame, I know).  He was intrigued.

Since I am the best wifey ever, I attempted the dish that very night.  The verdict?  Jason the fish stick lover, naturally, loved this meal.  On the other hand, I wasn’t the biggest fan.  I found the wheat breadcrumbs to be heavy and dry, and they were a gigantic pain in the tush to make.  Frankly, I find it hard to believe that regular, store-bought breadcrumbs are SO bad for you that you have to swap them out for this lesser version.

The sauce was quite tasty, and I liked it about a zillion times better than a traditional tartar sauce.  However, with all of the steps involved in this dish, the sauce just wasn’t enough to justify making it again.  From now on, I think I’ll just stick to one of my tried-and-true fish recipes…and frozen fish sticks for Jason.

  • 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 (note: for me, this took MUCH longer, and the crumbs never really got crisp or golden). Remove from heat.

Preheat the oven to 400 degrees.  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.



  1. I love frozen fish sticks! That’s what I had for lunch on Monday. And the ones in your picture look tasty.

    Comment by Barzelay — February 3, 2010 @ 2:13 pm

  2. Well, sometimes you and Jason are just too easy to please…I bet even Jeanette can cook frozen fish sticks! 😉

    I really didn’t like the breading on these, so next time Jason gets a craving, I’ll just get frozen ones and make the sauce from this recipe.

    Comment by bettyjoan — February 3, 2010 @ 3:12 pm

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