A yummy and easy alterntive to fish sticks.
In medium sized bowl, combine yogurt, dill weed, mustard, bell pepper, and onions; stir until well combined. Set aside. If made ahead, cover and refrigerate sauce for up to a day.
Place a shallow nonstick 9 x 12 (or larger) baking pan in oven and preheat to 500?. Meanwhile, beat egg and milk in a shallow pan until blended; mix bread crumbs and cheese in another shallow pan or on wax paper. Cut fish into serving-size pieces, if necessary. Dip fish first into egg mixture, then into crumb mixture, coating well on all sides.
Remove baking pan from oven. Add oil and butter, swirling pan to melt butter. Arrange fish in pan in a single layer, turning to coal all over with butter mixture. Bake, uncovered, until fish is opaque in center wihen tested with a knife (about 10 minutes).
Serve with yogurt sauce.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (236g) | ||
Recipe Makes: 6 Servings | ||
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Calories: 495 | ||
Calories from Fat: 219 (44%) | ||
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Amt Per Serving | % DV | |
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Total Fat 24.3g | 32 % | |
Saturated Fat 6.5g | 32 % | |
Monounsaturated Fat 7g | ||
Polyunsanturated Fat 8.7g | ||
Cholesterol 117.9mg | 36 % | |
Sodium 1002.2mg | 35 % | |
Potassium 601.2mg | 16 % | |
Total Carbohydrate 35.5g | 10 % | |
Dietary Fiber 2.5g | 10 % | |
Sugars, other 33g | ||
Protein 32.6g | 47 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 495
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