Form bread crumbs with the bread with a food processor. Toast the crumbs in a dry nonstick pan over medium-high heat, stirring frequently until crisp and golden. Remove from heat.
Preheat oven to 400 degrees F.
Spray baking sheet with cooking spray. Combine flour, salt and pepper. Cut fish fillets into strips approx 4 by 1 inch strips. Dip the fish into flour mixture, then the egg, then the breadcrumbs. Arrange on baking sheet and bake until golden and cooked through, about 10 minutes.
For optional sauce, stir together the yogurt, mayonnaise, mustard, worcestershire sauce, chives and cayenne.
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|Serving Size: 1 Serving (178g)|
|Recipe Makes: 4 Servings|
|Calories from Fat: 45 (17%)|
|Amt Per Serving||% DV|
|Total Fat 5g||7 %|
|Saturated Fat 1.3g||7 %|
|Monounsaturated Fat 1.5g|
|Polyunsanturated Fat 1.2g|
|Cholesterol 147.5mg||45 %|
|Sodium 261.6mg||9 %|
|Potassium 580mg||15 %|
|Total Carbohydrate 24.4g||7 %|
|Dietary Fiber 3.3g||13 %|
|Sugars, other 21.1g|
|Protein 29.1g||42 %|
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Calories per serving: 260
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