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    Raising Fit Kids: Healthy Nurtition, Exercise, and Weight

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    EatingWell Fish Sticks

    WebMD Recipe from EatingWell.com

    EatingWell Fish Sticks

    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

    Makes: 4 servings
    • Calories289
    • Fat3 g
      • Saturated fat1 g
    • Cholesterol57 mg
    • Carbohydrates37 g
      • Dietary fiber4 g
    • Protein31 g
    • Sodium373 mg
    * Nutritional Guidelines based on the USDA's MyPlate Standards.

    Reviewed July 16, 2012

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