Baked Fish Fingers

Nutrition profile

Energy  290Kcal
Carbohydrate 18.5g
Protein 33g
Fat 11g


  1. This dish is an ideal one for weight watcher and PCOS women. White flour is replaced with whole wheat flour. Bread crumbs are replaced with rolled oats increasing the fibre.
  2. Fish is lean protein source rich in omega 3 Fatty acids which helps in optimizing the hormonal imbalance seen in PCOS.


  1. Fish fillets (Thin) -100g
  2. Wheat flour- 15g
  3. Oats (Coarsely ground)- 10g
  4. Egg -1 no
  5. Lemon- 1 small
  6. Coriander powder -1/2 TSP
  7. Black pepper- 1/4 TSP
  8. Oregano -1/4 TSP
  9. Garlic powder- 1/2 TSP
  10. Kashmiri red chilli powder -To taste
  11. Salt -To taste-
  12. Veg Oil 1/2 TSP (For greasing)

Method of preparation

  1. Marinate fish for almost 15-20 mins using lemon, salt, chilli powder, coriander powder and black pepper powder
  2. Pre-heat oven for about 10 mins
  3. Mix wheat flour, oregano and garlic powder with little salt in a bowl.
  4. Beat an egg and keep aside.
  5. Take a fish fillet and put it in wheat flour mix, then dip it in beaten egg and coat it with rolled oats. Repeat this for all fillets.
  6. Grease a baking dish and place all fillets evenly keeping little distance for baking well.
  7. Bake at 240-degree F for about 15 mins till all the fillets are golden brown and crisp.
  8. Serve hot with nutri chutney and curd dip.
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