EatingWell Fish Sticks

  • Active Time 30m
  • Total Time 40m

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.

ingredients

  • 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 x 3-inch strips

directions

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.

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).

Recipe reprinted by permission of Publisher. All rights reserved.

RecID 9201

nutrition information per serving

274 calories; 3g total fat; 1g total saturated fat; 57mg cholesterol; 479mg sodium; 33g carbohydrates; 3g fiber; 29g protein

These nutrition facts are calculated according to the ingredients listed in this recipe. Any substitutions will change these facts. Although we strive for accuracy, please note that food manufacturers occasionally change their food formulas, which could affect the calculations as shown.

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