Get Involved / Guides

Oven Baked Fish Bites

Serving: 3 pieces (Yield: 6 servings)

Ingredients

  • 1 cup of all purpose flour
  • 1 tsp of creole seasoning
  • 1/2 Tbsp of garlic powder
  • 1/4 cup of milk
  • 2 of eggs
  • 1 tsp of dijon mustard
  • 1 cup of panko bread crumbs
  • 1/2 lb of butter, melted
  • 2 lbs of white flakey fish (Haddock, Pollock, Hake) cut into bite sized pieces
  • of non-stick oil spray
  • 2 of lemons, cut into wedges
  • of salt
  • of pepper

Steps

  1. Preheat oven to 375 F.
  2. Use 3 separate shallow bowls. In the first bowl, add flour, creole seasoning, garlic powder and dash of salt & pepper In the second bowl, whisk together the milk, egg, and mustard. In the third bowl, add the panko crumbs, melted butter and stir together until evenly coated.
  3. Dredge each piece of fish in the flour, then egg mixture, then breadcrumbs.
  4. Place the dredged fish on parchment lined baking sheets sprayed with non-stick spray.
  5. Bake fish for 15-20 minutes, flip once midway through, until they are brown & crispy on both sides.
  6. Remove from oven and serve with lemon & tartar sauce.


Nutritional Information

  • Calories: 138
  • Total Fat: 4 g
  • Polyunsaturated Fat: 1 g
  • Monounsaturated Fat: 1 g
  • Trans Fat: 0 g
  • Saturated Fat: 2 g
  • Cholesterol: 25 mg
  • Sodium: 235 mg
  • Potassium: 95 mg
  • Total Carbs: 25 g
  • Fiber: 1 g
  • Protein: 14 g

Sourced from: Martha's Vineyard Public Schools



Massachusetts Farm to School Logo White

© copyright 2024 - Massachusetts Farm to School (fiscally sponsored by Third Sector New England, Inc. (TSNE)

Contact Us
Massachusetts Farm to School (fiscally sponsored by Third Sector New England, Inc. (TSNE))
PO Box 213
Beverly, MA 01915

Phone: (413) 253-3844

Email: info@massfarmtoschool.org