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EatingWell Fish Sticks

Source: © EatingWell Magazine
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Rating: 4.5   Reviews: 2 See Reviews
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Active Time:  30 Minutes
Total Time:  40 Minutes
  4 servings
You can make these homemade fish sticks in about the same amount of time it takes to bake a box of the frozen kind. Make it a meal: Serve with lemon wedges, coleslaw, roasted new potatoes and a dollop of tartar sauce.
Canola oil cooking spray
1 cup  whole-wheat dry breadcrumbs  (see Shopping Tip) 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

Shopping Tip: We like the Ian’s brand of whole-wheat dry breadcrumbs, labeled "Panko breadcrumbs," for their coarse and crunchy texture. Find them in the natural-foods section of large supermarkets or substitute plain dry breadcrumbs (they’re finer so you need less).
EatingWell Fish Sticks Recipe at
Preheat oven to 450 degrees F.

Set a wire rack on a baking sheet; coat with cooking spray.

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.

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.

Bake until the fish is cooked through and the breading is golden brown and crisp, about 10 minutes.

Recipe reprinted by permission of © EatingWell Magazine. All rights reserved.
Date Added: 01/01/2008
Part of These Recipe Collections Find Similar Recipes »
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Nutrition Facts per Serving
Yield:   4 servings
Calories: 274
Fat. Total: 3g
Protein: 29g
Carbohydrates, Total: 33g
Fat, Saturated: 1g
Fiber: 3g
Cholesterol: 57mg
Sodium: 479mg
% Cal. from Fat: 10%
Spotlight Recipe Review See all 2 reviews »

Rating: 4
by: Frank Reviewed: 02/18/2010
Really good and easy!
My kids prefer these to frozen fish stick and ask for them at least a couple of times a month.
12 people gave this Cheers. Click here to Cheer this review. Report Violation
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