Fish, Faux Fried, Hungry Girl's Recipe Recipe

Looking for an easy Fish, Faux Fried, Hungry Girl's Recipe recipe? Learn how to make Fish, Faux Fried, Hungry Girl's Recipe using healthy ingredients.


Submitted by yolidada

Makes 5 servings



Hungry' Girls low calorie version for Fish and Chips but upped to 4 servings.

Recipe Ingredients for Fish, Faux Fried, Hungry Girl's Recipe

30 oz cod, cut into two even strips
1/2 cup Fiber One bran cereal
2 tbs Fiber One bran cereal
3/4 cup panko breadcrumbs
3/4 cup Egg Beaters
1 1/4 tsp garlic powder, or more to taste
1 1/4 tsp Old Bay Seasoning, or more to taste
3/4 tsp onion powder, or more to taste
3/4 tsp salt

Recipe Directions for Fish, Faux Fried, Hungry Girl's Recipe

  1. Preheat oven to 450 degrees.

  2. Line the bottom of the broiler pan with aluminum foil, and spray the rack with nonstick spray.

  3. In a blender or food processor,double the amount of fiber one (for ease of grinding) and grind the cereal to a breadcrumb-like consistency. Place half of the crumbs in a small bowl, and reserve the other half for the next time you make this recipe. Add panko, garlic powder, Old Bay, onion powder, and salt to the bowl. Season to taste with pepper and, if you like, additional salt and seasonings. Mix well, transfer to a plate, and set aside.

  4. Place fish strips on a plate, and cover with egg substitute, turning fish over and spreading the egg substitute to coat. Give fish a (gentle!) shake to remove excess egg substitute, and then transfer the strips to the plate with the breadcrumb mixture. Coat fish strips well with crumb mixture by pressing them into the crumbs, flipping them over, and coating the sides. Spray the tops of the breaded fish strips with a light mist of nonstick spray.

  5. Place fish strips on the rack of the broiler pan and place it in the oven.

  6. Cook fish for about 15 minutes, until it is flaky and the tops of the strips are brown and crispy. Plate your fish 'n chips and, if you like, serve with tartar sauce for fish-dunking and ketchup for chip-dipping!

Categories

Main Dish

Nutrition Facts
Serving Size 230.6g
Amount Per Serving
Calories
271
Calories from Fat
27
% Daily Value*
Total Fat
3.0g
5%
Saturated Fat
0.5g
3%
Trans Fat
0.0g
Cholesterol
94mg
31%
Sodium
610mg
25%
Potassium
596mg
17%
Total Carbohydrates
16.3g
5%
Dietary Fiber
3.9g
16%
Sugars
0.8g
Protein
45.2g
Vitamin A 4% Vitamin C 6%
Calcium 7% Iron 16%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • Very low in sugar
  • High in niacin
  • High in phosphorus
  • Very high in selenium
  • High in vitamin B6
  • High in vitamin B12
  •   Bad points
  • High in cholesterol
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