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Mustard Fish Fingers
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Friendly URLs: /mustard-fish-fingers
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
g
Calories
594
 
Fiber
1.55
g
Iron
1.46
mg
Protein
24.4
g
Sodium
1496
mg
Sugars
1.71
g
Fat (total lipid)
13.7
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
1/4
cups
+
-
 
 
2
tbsp
+
-
 
 
1
tbsp
+
-
 
 
1
cup
+
-
 
 
1/4
tsp
+
-
 
 
1/4
tsp
+
-
 
 
1/4
tsp
+
-
 
 
1/4
tsp
+
-
 
 
1
tsp
+
-
 
 
4
fillets
+
-
 
cut into 3-inch fingers, can use any flat, mild white fish.
 
1
whole
+
-
 
cut into wedges for serving.
 
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PREPARATION
1.
Preheat the oven to 450 F and set on convection, if available. Line a baking sheet with parchment paper.
PREPARING THE SEASONING/BREADING
2.
In a small bowl, add the breadcrumbs, celery salt, red pepper flakes, pepper, salt, and paprika. Mix well.
PREPARING THE FISH FINGERS
3.
In a bowl, whisk together the vegenaise and mustard.
4.
Coat the fish fingers in the mustard mixture and then dredge them in the breadcrumb mixture, tapping off any excess.
5.
Lay on the lined baking sheet and lightly spray each side with an olive oil spray.
BAKING THE FISH FINGERS
6.
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.
7.
Serve with lemon wedges.
 
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
 
A gluten-free variant of this recipe can be made. Just substitute gluten-free breadcrumb for breadcrumb.
2.
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.
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