Breaded Fish Fillets

Breaded Fish Fillets

Home-made version of the famous fishsticks that kids love so much. Just healthier, tastier, and cheaper!

2 servings
Preparation 10 min
Cooking 10 min

320 calories per serving 


Ingredients

2 tilapia fillets, cut into 2 pieces lengthwise   360 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
2 tbsp white flour (all purpose)   16 g
1 eggs size large    
2 tbsp bread crumbs   16 g
1 tbsp olive oil   15 mL
1/2 lemons, cut into quarters [optional]   60 g

Before you start

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Method

  1. Pat-dry the fish fillets then cut each fillet into 2 pieces lengthwise (since the fillet is uneven in thickness, this operation ensures uniform cooking). Season with salt and pepper.
  2. Prepare 3 shallow dishes: one for the flour, one for the egg, and one for the bread crumbs. Beat the egg lightly. Dip one fish piece at the time, first in the flour, then in the egg. Let the excess egg drip off before coating the fish in the bread crumbs. Turn the fish to coat both sides with bread crumbs.
  3. Heat the oil in a skillet over medium heat. Sauté the fish 3-5 min on each side, until the bread crumb coating becomes golden-coloured. Add salt and pepper to taste. Serve on the warmed plates with optional lemon quarters on the side.

Nutrition Facts Table

Nutrition Facts

per 1 serving (190g)

Amount

% DV*

* DV = Daily Value

Calories

320

Fat

12 g

18 %

Saturated 3 g
+ Trans 0 g

14 %

Cholesterol

175 mg

Sodium

170 mg

7 %

Carbohydrate

12 g

4 %

Fibre

1 g

2 %

Sugars

1 g

Protein

42 g

Vitamin A

4 %

Vitamin C

0 %

Calcium

4 %

Iron

15 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 0 serving
Grain Products: ¾ serving
Milk and Alternatives: 0 serving
Meat and Alternatives: servings

More info

Claims

Free :
Added Sugar
Source of :
Copper, Iron, Manganese, Vitamin B6, Vitamin D, Vitamin K, Zinc
Good source of :
Folacin, Magnesium, Pantothenic Acid, Vitamin B1, Vitamin B2, Vitamin E
Excellent source of :
Niacin, Phosphorus, Potassium, Selenium, Vitamin B12

More info


This recipe is in the following categories: Fish | Main courses/Entrées | Halal | Kosher | Sauté/Stir Fry

You may like :

Go to the blog >>

Newsletter

Get nutrition advice and cooking tips delivered for free in your mail box every week!