Directions:
- Fish Fingers:.
- Preheat oven to 350F/180°C.
- Cut fish fillets into 1-inch wide strips.
- In a bowl combine flour with half of the salt and pepper and place in a shallow dish.
- Beat eggs and place in a shallow dish.
- Combine potato flakes, remaining salt, dill, lemon rind and cayenne and place in a shallow dish.
- Dredge fish in seasoned flour and shake off excess; dip into eggs; press into potato flakes.
- Line a baking sheet with foil and brush with melted butter. Place fish on baking sheet; turn fish and brush with butter. Bake in oven for 8 - 10 minutes, or until golden on bottom; turn and continue to bake for 8-10 minutes, or until fish flakes easily and is golden brown.
- Serve with lemon wedges and tartar sauce.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 610.36 Kcal (2555 kJ) | ||
| Calories from fat | 268.33 Kcal | ||
| % Daily Value* | |||
| Total Fat | 29.81g | 46% | |
|---|---|---|---|
| Cholesterol | 170.76mg | 57% | |
| Sodium | 2147.8mg | 89% | |
| Potassium | 1180.66mg | 25% | |
| Total Carbs | 58.01g | 19% | |
| Sugars | 6.08g | 24% | |
| Dietary Fiber | 5.44g | 22% | |
| Protein | 29.82g | 60% | |
| Vitamin C | 9.6mg | 16% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 3.3mg | 18% | |
| Calcium | 127mg | 13% | |
| Amount Per 100 g | |||
| Calories | 245.44 Kcal (1028 kJ) | ||
| Calories from fat | 107.9 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11.99g | 46% | |
|---|---|---|---|
| Cholesterol | 68.66mg | 57% | |
| Sodium | 863.68mg | 89% | |
| Potassium | 474.77mg | 25% | |
| Total Carbs | 23.33g | 19% | |
| Sugars | 2.45g | 24% | |
| Dietary Fiber | 2.19g | 22% | |
| Protein | 11.99g | 60% | |
| Vitamin C | 3.9mg | 16% | |
| Iron | 1.3mg | 18% | |
| Calcium | 51.1mg | 13% | |
* 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.
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