Thursday, February 2, 2012

Whole Grain Breaded Fish or Chicken Tenders

Whole Grain Breaded Fish  

                                               Whole Grain Chicken Tenders                           

I have never made fish like this for my family they enjoyed it. Last night when I served it to them they  thought it was chicken. The thing I really liked about it was, I was having a meeting at my house last night, and cooking fish for dinner didn't even make the house smell. :) That was a added bonus.You could do this same process with Fish or chicken. I gave you two options.  We did it over the weekend on chicken and enjoyed it. Making your own breadcrumb is easy and a better tasting and healthier option to store bought breadcrumbs.


For fish:
3 to 4 T Oil I used grape seed oil
4 pieces of fresh whole grain bread
1 T Lemon pepper
2 tsp sea salt with iodine
1 T dried or fresh parsley
1/2 tsp paprika
1/2 whole grain flour
1 egg beaten or 2 to 3 egg whites
1 lb of fish fillets tilapia, cod, or haddock or ?

For Chicken:(chicken fingers)

3 to 4 T oil (I used grape seed oil)
4 pieces of whole grain bread crumbs
2 tsp salt 
1 T dried mustard
3 tsp dried or fresh thyme
2 garlic cloves minced
1/8 tsp cayenne pepper
1/2 C whole grain flour
1 to 2 eggs or 3 egg whites beaten
1 1/2 to 2 lbs of chicken tenders or breasts cut in 1" wide strips  

Directions: Heat oven to 400

1. (Same prep. process for both just add different spices) Chop the broken up pieces of bread in a blender or food processor. You want it a medium texture not too fine. Pour oil into the skillet on the stove and heat to medium heat. Pour in the bread crumbs and toast until a nice light golden brown. Then stir in the flour and spices and cook another 2 min. Take off the heat and let it cool in a bowl.

2. Dry off the chicken or fish if it is wet .Beat the egg and leave in a seperate bowl.

3. (I pour out half the crumbs. Then used only what I needed. If it hasn't had the bread or chicken in it. It can be used for something else. Leftovers can be stored in closed container in the fridge.) Dip the chicken or fish in the egg and then into the bread curmbs. Making sure it gets coated on all sides.

4. Place the chicken or fish on a greased wire rack that is over a cookie sheet and cook in the oven till nice golden color and completely cooked. About 10 to 15 min. Watch so it doesn't overcook. Take out of the oven and serve. 



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