After breading chicken or fish with this flavourful mix, you can either cook it right away or freeze it for future use. Be sure to use fresh (not thawed) chicken or fish if you plan to freeze the breaded pieces.
- Portion size 8 servings
- Credits : Canadian Living Magazine: September 2003
Ingredients
Method
Place flour in shallow bowl. In another shallow bowl, beat eggs. In third shallow bowl, mix bread crumbs, fennel seeds, oregano, salt, pepper and cayenne.
One at a time, coat each chicken breast or fish fillet in flour; dip into eggs to coat. Press into bread-crumb mixture to coat all over. (Make-ahead: Arrange on waxed paper-lined rimmed baking sheet; freeze until firm. Wrap individually in plastic wrap and seal in airtight container for up to 2 weeks.)
Fresh pan-fried method: In large skillet, heat 1 tbsp (15 mL) each butter and extra-virgin olive oil over medium heat; add chicken or fish and fry, turning once and adding a bit more oil if necessary, until browned and crispy and chicken is no longer pink inside, about 10 minutes, or until fish flakes easily when tested, about 12 minutes.
Fresh baked method: Brush rimmed baking sheet with 1 tbsp (15 mL) extra-virgin olive oil; bake chicken or fish on sheet in 400°F (200°C) oven for 7 minutes for chicken, 8 for fish. Brush with another 1 tbsp (15 mL) extra-virgin olive oil; turn and bake until chicken is no longer pink inside, about 7 minutes, or until fish flakes easily when tested, about 8 minutes.
Frozen method: Place ungreased rimmed baking sheet in cold oven; heat to 400°F (200°C). Brush both sides of frozen breaded chicken or fish with 2 tbsp (25 mL) extra-virgin olive oil or spray with cooking spray. Place on hot baking sheet; bake, turning once, until chicken is no longer pink inside, about 10 minutes per side, or until fish flakes easily when tested, about 12 minutes per side.
Nutritional facts <b>Per fish serving:</b> about
- Sodium 293 mg
- Protein 40 g
- Calories 322.0
- Total fat 10 g
- Cholesterol 110 mg
- Saturated fat 2 g
- Total carbohydrate 16 g
%RDI
- Iron 21.0
- Folate 15.0
- Calcium 12.0
- Vitamin A 10.0
