Chunky Fish Fingers with Pea and Mint Puree Recipe

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Chunky Fish Fingers with Pea and Mint Puree
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Ingredients:

Directions:

  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.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 229.04 Kcal (959 kJ)
Calories from fat 40.11 Kcal
% Daily Value*
Total Fat 4.46g 7%
Cholesterol 107.42mg 36%
Sodium 822.45mg 34%
Potassium 445.06mg 9%
Total Carbs 19.2g 6%
Sugars 4.36g 17%
Dietary Fiber 4.81g 19%
Protein 25.5g 51%
Vitamin C 12.2mg 20%
Iron 2.7mg 15%
Calcium 141.6mg 14%
Amount Per 100 g
Calories 99.34 Kcal (416 kJ)
Calories from fat 17.4 Kcal
% Daily Value*
Total Fat 1.93g 7%
Cholesterol 46.59mg 36%
Sodium 356.74mg 34%
Potassium 193.05mg 9%
Total Carbs 8.33g 6%
Sugars 1.89g 17%
Dietary Fiber 2.09g 19%
Protein 11.06g 51%
Vitamin C 5.3mg 20%
Iron 1.2mg 15%
Calcium 61.4mg 14%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 4.2
    Points
  • 5
    PointsPlus

Good Points

  • low fat,
  • saturated fat free

Bad Points

  • High in Sodium

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