Directions:
- Cut the fish fillets lengthwise into 3/4 (2cm) strips, then crosswise into fingers. Cut crosswise with the knife at an angle so the fingers taper at each end.
- Mix the seasoning with the water, then add the egg.
- Coat fingers with flour then egg mixture then breadcrumbs for a thick coating.
- For a thinner coater just dip in egg mixture and then breadcrumbs.
- Stand coated on a rack for 15-30 minutes if desired for the coating to firm.
- Cook the fingers in 1/4 (5mm) of oil in a hot pan for 2-3 mins, turning once, until the coating is golden brown.
- Drain and serve with wedges of lemon if desired.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 307.62 Kcal (1288 kJ) | ||
| Calories from fat | 72.81 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.09g | 12% | |
|---|---|---|---|
| Cholesterol | 92.17mg | 31% | |
| Sodium | 885.97mg | 37% | |
| Potassium | 534.05mg | 11% | |
| Total Carbs | 29.61g | 10% | |
| Sugars | 1.2g | 5% | |
| Dietary Fiber | 2.79g | 11% | |
| Protein | 26.28g | 53% | |
| Iron | 3.3mg | 19% | |
| Calcium | 171mg | 17% | |
| Amount Per 100 g | |||
| Calories | 134.73 Kcal (564 kJ) | ||
| Calories from fat | 31.89 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.54g | 12% | |
|---|---|---|---|
| Cholesterol | 40.37mg | 31% | |
| Sodium | 388.02mg | 37% | |
| Potassium | 233.89mg | 11% | |
| Total Carbs | 12.97g | 10% | |
| Sugars | 0.53g | 5% | |
| Dietary Fiber | 1.22g | 11% | |
| Protein | 11.51g | 53% | |
| Iron | 1.5mg | 19% | |
| Calcium | 74.9mg | 17% | |
* 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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