Name: Mustard Fish Fingers
Prep time: 10 min
Cook time: 10 min
Yield: 4 servings
Ingredients: vegenaise; coarse-grain mustard; dijon mustard; breadcrumbs; red pepper flakes; paprika; black pepper; celery salt; sea salt; sole; lemons

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Mustard Fish Fingers

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20 minutes

4 servings

Adjust servings

dairy-free

gluten-free

(?)

Has gluten from:

breadcrumb

kid friendly

has meat

has pasta

has seafood

(?)

Has seafood from:

sole

mediterranean

vegan

(?)

Not vegan due to:

sole

vegetarian

(?)

Not vegetarian due to:

sole

pescatarian

paleo

(?)

Not paleo due to:

breadcrumb

This recipe has no customizations.

Nutrition to Balance

This recipe has Sodium as 110% (as a percentage of RDA).

You'll likely need to take this into account today to balance out your diet.

Nutrition Rating Details

Here are the percentages used to determine the nutritional rating for this recipe:

• Calcium: 8.0% of RDA
• Calories: 29.7% of RDA
• Carbs: 6.4% of RDA
• Fat (total lipid): 22.4% of RDA
• Fiber: 5.5% of RDA
• Fructose: 1.8% of RDA
• Protein: 21.7% of RDA
• Sodium: 110% of RDA
• Sugar: 5.5% of RDA

• Vitamin A (IU): 4.9% of RDA
• Vitamin B6: 10.5% of RDA
• Vitamin C: 7.0% of RDA
• Iron: 7.7% of RDA
• Magnesium: 11.9% of RDA
• Manganese: 5.5% of RDA
• Niacin: 18.5% of RDA
• Potassium: 9.7% of RDA
• Zinc: 6.0% of RDA

If any nutritional component is greater than 75% of RDA (or any vitamin/mineral is greater than 600% of RDA), the recipe gets a “Nutrition to Balance” rating.

Whether this matters for your diet depends mostly on what other foods you consume today.

MACROS

Carbohydrate

17.7

Calories

594

Fiber

1.55

Iron

1.46

Protein

24.4

Sodium

1496

Sugars

1.71

Fat (total lipid)

13.7

INGREDIENTS

Amount

Measure

Adjust

Ingredient

1/4

cups

tbsp

tbsp

cup

1/4

tsp

red pepper flakes

1/4

tsp

paprika

1/4

tsp

black pepper

1/4

tsp

celery salt

tsp

sea salt

fillets

sole

cut into 3-inch fingers, can use any flat, mild white fish.

whole

lemon

cut into wedges for serving.

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PREPARATION

Preheat the oven to 450 F and set on convection, if available. Line a baking sheet with parchment paper.

PREPARING THE SEASONING/BREADING

In a small bowl, add the breadcrumbs, celery salt, red pepper flakes, pepper, salt, and paprika. Mix well.

PREPARING THE FISH FINGERS

In a bowl, whisk together the vegenaise and mustard.

Coat the fish fingers in the mustard mixture and then dredge them in the breadcrumb mixture, tapping off any excess.

Lay on the lined baking sheet and lightly spray each side with an olive oil spray.

BAKING THE FISH FINGERS

Bake in the preheated oven for 8 minutes, and then turn the oven to broil and broil for 1-2, allowing the fish fingers to brown. If you don't have a broiler, bake the fish fingers for 10 minutes and remove.

Serve with lemon wedges.

THIS RECIPE CAN BE CUSTOMIZED

Make it Gluten Free!

A gluten-free variant of this recipe can be made. Just substitute gluten-free breadcrumb for breadcrumb.

Make it Wheat Free!

A wheat-free variant of this recipe can be made. Just substitute gluten-free breadcrumb for breadcrumb.

COMPLETE NUTRITION

This recipe has the following nutrient totals:

Calories 594

Protein 24.4 g

Carbohydrates 17.7 g

Iron 1.46 mg

Fiber 1.55 g

Calcium 79.8 mg

(plus many more nutrients)

Sample Recipe Chart:

The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.