Eating Well Fish Sticks

EatingWell Fish Sticks

WebMD Recipe from EatingWell.com


You can make these homemade fish sticks in about the same amount of time it takes to bake a box of the frozen kind—with a fraction of the fat.

 

This Recipe Is:

Ingredients
Prep: 30 Minutes | Total Time: 40 Minutes

• 1   cup
  whole-wheat dry breadcrumbs or 1/2 cup plain dry breadcrumbs
  
• 1   cup
  whole-grain cereal flakes
  
• 1   teaspoon
  lemon pepper
  
• 1/2   teaspoon
  garlic powder
  
• 1/2   teaspoon
  paprika
  
• 1/4   teaspoon
  salt
  
• 1/2   cup
  all-purpose flour
  
• 2   large
  egg whites, beaten
  
• 1   pound
  tilapia fillets, cut into 1/2-by-3-inch strips
  
•  
  canola oil cooking spray
  

Instructions

1. Preheat oven to 450°F. Set a wire rack on a baking sheet; coat with cooking spray.
2. Place breadcrumbs, cereal flakes, lemon pepper, garlic powder, paprika and salt in a food processor or blender and process until finely ground. Transfer to a shallow dish.
3. Place flour in a second shallow dish and egg whites in a third shallow dish. Dredge each strip of fish in the flour, dip it in the egg and then coat all sides with the breadcrumb mixture. Place on the prepared rack. Coat both sides of the breaded fish with cooking spray.
4. Bake until the fish is cooked through and the breading is golden brown and crisp, about 10 minutes.

Nutritional Information

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Makes: 4 servings

• Calories289
• Fat3 g
  • Saturated fat1 g
  • Mono Fat1 g
• Cholesterol57 mg
• Carbohydrates37 g
  • Dietary fiber4 g
• Protein31 g
• Sodium373 mg
• Potassium436 mg

* Nutritional Guidelines based on the USDA's MyPlate Standards.

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More nutritional information

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Reviewed July 16, 2012

© Meredith Corporation. All rights reserved. Used with permission.
For more recipes go to EatingWell.com