Chunky Fish Fingers with Pea and Mint Puree

By lily_bones

Nutritional Information

Calories:242
Fat:5.1g (sat 2.4g,mono 1.4g,poly 0.8g)
Protein:26.4g
Carbohydrate:19.6g
Fiber:3.5g
Cholesterol:101mg
Iron:2.2mg
Sodium:514mg
Calcium:49mg

Ingredients

• Ingredients
• 2 (1-ounce) slices white bread
• 1 pound skinless Pacific cod or other firm-fleshed white fish fillet
• 1/2 teaspoon salt, divided
• 1/2 teaspoon freshly ground black pepper, divided
• 2 tablespoons all-purpose flour
• 1 large egg, beaten
• Cooking spray
• 1/4 cup fat-free, lower-sodium chicken broth
• 2 cups frozen green peas
• 1 tablespoon butter
• 8 mint leaves
• Lemon wedges (optional)

Details

Servings 4

Preparation

Step 1

Preparation

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.