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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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