Directions:
- Preheat the oven to 425°.
- 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.
- 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.
- 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.
Nutrition Facts
| 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.
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