If you're looking for a quick and easy meal, 3 pieces (98 g) Crispy Fish Tenders might just be the answer. And with only 220 calories, it won't break your diet. These delicious tenders are perfect for a busy weeknight or a weekend lunch.

These fish tenders are made from high-quality ingredients, ensuring that you get a nutritious meal without sacrificing taste. They are crispy on the outside and tender on the inside, making them mouth-wateringly delicious.

In this article, we'll explore the caloric value, serving size, ingredients, preparation method, nutritional value, health benefits, portion control, meal ideas, gluten-free version, and kid-friendly meal option for 3 pieces (98 g) Crispy Fish Tenders. Let's dive in!

Caloric Value

Knowing the caloric value of your food is essential for maintaining a healthy diet. 3 pieces (98 g) Crispy Fish Tenders contain 220 calories, making it an excellent low-calorie option for mealtime. It's important to keep track of your caloric intake, and this meal is an excellent option for those who are watching their weight. You can enjoy a delicious meal without worrying about the calories.

Serving Size

The serving size for 3 pieces (98 g) Crispy Fish Tenders is one meal for one person. If you're cooking for more than one person, simply adjust the recipe accordingly. It is essential to eat a balanced diet, and following the recommended serving size is an excellent way to ensure that you're meeting your nutritional needs.

Ingredients

The ingredients for 3 pieces (98 g) Crispy Fish Tenders include cod, breadcrumbs, eggs, lemon zest, salt, and pepper. These high-quality ingredients are what make this dish a healthy and delicious option for mealtime. Whether you're trying to eat healthier or just looking for a delicious meal, these fish tenders are sure to please.

Preparation Method

To prepare 3 pieces (98 g) Crispy Fish Tenders, preheat your oven to 400°F (200°C). Remove the tenders from the packaging and place them on a baking sheet lined with parchment paper. Bake the tenders for 15-20 minutes, or until they are crispy and golden brown. You can also pan-fry or air-fry the fish tenders if you prefer. Once the tenders are done, serve them hot with your favorite dipping sauce and enjoy!

Nutritional Value

3 pieces (98 g) Crispy Fish Tenders are not only low in calories, but they are also a good source of protein. Each serving contains 15g of protein, which helps support muscle growth and repair. In addition to protein, these fish tenders also contain 19g of carbohydrates and 6g of fat. They are a well-balanced meal that is sure to keep you feeling satisfied.

Health Benefits

3 pieces (98 g) Crispy Fish Tenders are a good source of omega-3 fatty acids, which are essential for brain health and may help reduce inflammation in the body. These fish tenders also contain a variety of vitamins, including vitamin A, vitamin C, and vitamin D. These vitamins are essential for maintaining your overall health, and consuming them regularly can help prevent chronic diseases.

Portion Control

3 pieces (98 g) Crispy Fish Tenders are an excellent option for portion control. The serving size is already pre-determined, so you don't have to worry about overeating. Eating the appropriate portion sizes is one of the most important aspects of maintaining a healthy diet. With 3 pieces (98 g) Crispy Fish Tenders, you can enjoy a delicious meal without worrying about overeating.

Meal Ideas

3 pieces (98 g) Crispy Fish Tenders are a versatile meal that can be served in a variety of ways. You can pair them with a side of roasted vegetables and a salad for a well-balanced meal. You can also serve them with a side of rice or mashed potatoes for a heartier meal. The possibilities are endless!

Gluten-Free Version

If you have a gluten intolerance or sensitivity, you can still enjoy 3 pieces (98 g) Crispy Fish Tenders. Simply substitute the panko breadcrumbs with gluten-free breadcrumbs. You can find gluten-free breadcrumbs at most grocery stores, or you can make your own by blending gluten-free bread in a food processor.

Kid-Friendly Meal Option

If you have picky eaters at home, 3 pieces (98 g) Crispy Fish Tenders are a great option for a kid-friendly meal. They are crispy and delicious, making them appealing to even the pickiest eaters. You can serve them with a side of ketchup or other dipping sauces that your child enjoys. They will love the taste, and you will love how easy they are to prepare!