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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 194.1
  • Total Fat: 2.2 g
  • Cholesterol: 50.0 mg
  • Sodium: 480.6 mg
  • Total Carbs: 18.1 g
  • Dietary Fiber: 1.4 g
  • Protein: 25.0 g

View full nutritional breakdown of Crispy Baked Fish Sticks calories by ingredient
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Crispy Baked Fish Sticks

Submitted by: FAT_BEGONE
Crispy Baked Fish Sticks

Number of Servings: 4

Ingredients

    16oz Tilapia boneless fillets (I used frozen)
    ˝ cup corn meal
    ˝ cup Panko bread crumbs
    Course Salt
    Ground Pepper
    Tony Chachere’s Creole Seasoning
    Water

Directions

1.)Soak Frozen Tilapia fillets in salted water until defrosted and then an additional 15-30 minutes (This removes any “fishy” taste and establishes the “stick to” surface for the breading.)
2.)Preheat oven to 400°F
3.)Cut Fillets into sticks or nuggets
4.)Return to water to sit while you dredge the sticks
5.)Combine cornmeal, bread crumbs, pepper and seasonings to taste in a shallow baking dish
6.)Spray a baking sheet with non-stick cooking spray
7.)Take sticks, one at a time, from the water, roll in crumb mixture and place on baking sheet
8.)Once all sticks are on baking sheet lightly spray with cooking spray
9.)Place in oven and bake 30-40 minutes, or until golden brown, turning halfway through.

Serving Size: 4 equal servings

Number of Servings: 4

Recipe submitted by SparkPeople user FAT_BEGONE.





TAGS:  Fish |

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