Oven Fried Fish Fingers
Calories 221 (25% from fat)
Fat 6 gram
Saturated Fat 1 gram
Trans Fat 0 gram
Chol. 109 mg.
Sodium 264 mg.
Carb. 11 gram
Fiber 1 gram
Sugar 1 gram
Sugar Alcohol 0 gram
Protein 29 gram
Ingredients
1/2 cup seasoned dry bread crumbs
2 Tbsp. grated Parmesan cheese
2 tsp. grated lemon peel
3/4 tsp. dried marjoram leaves
1/2 tsp paprika
1/4 tsp. dried thyme leaves
1/8 tsp. garlic powder
1 pound dolphin (mahi-mahi)
3 Tbsp. lemon juice
2 Tbsp. dry white wine or water
1 Tbsp. vegetable oil
1. Heat oven to 425 degrees Fahrenheit. Oil 13x9x2 inch pan lightly. Place cooling rack on countertop.
2. Combine bread crumbs, Parmesan cheese, lemon peel, marjoram, paprika, thyme and garlic powder in shallow dish.
3. Rinse fish fillets. Pat dry.
4. Combine lemon juice and wine in separate shallow dish. Cut fish into desired size "fingers" or "sticks." Dip each fish finger into lemon mixture, then into crumb mixture, coating well. Place in pan. Drizzle with oil.
5. Bake at 425 degrees Fahrenheit for 10 to 12 minutes or until fish flakes easily with fork. Do not overbake. Remove to cooling rack. Let stand 2 to 3 minutes in pan. Remove to serving plate.
Yield: 4 Servings
