Cod fishsticks
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 3
Ingredients
3/4 lb. cod1/4 cup whole wheat flour2 egg whitesdash of water1/2 tsp. of tabasco (add more or delete if you wish)1 cup Panko bread crumbs1/2 cup parmesan cheese1 tsp. Italian seasoning1 tsp. Old Bay seasoningPam cooking spray
Cut the cod into 2 inch strips.
Put the wheat flour in a bowl and set aside. Whisk the eggs whites, water and tabasco until frothy and set beside flour bowl. Mix the bread crumbs, parmesan, and seasonings in a third bowl and put at the end of the line.
Dip the cod into the flour, egg mixture, and then bread crumbs. Place on cookie sheet that has been sprayed with Pam. When all the fish are on the tray, spray the top with Pam (for about 3 seconds total) so they crisp when cooking.
Cook in 450 oven until they are slightly brown and crisp on the outside, and flaky on the inside (about 10-15 minutes).
Choose your own dip. I like to serve mine with Marinara sauce as is has less calories than tartar sauce. My daughter likes ketchup. Good with cocktail sauce too.
Number of Servings: 3
Recipe submitted by SparkPeople user JCALLI.
Put the wheat flour in a bowl and set aside. Whisk the eggs whites, water and tabasco until frothy and set beside flour bowl. Mix the bread crumbs, parmesan, and seasonings in a third bowl and put at the end of the line.
Dip the cod into the flour, egg mixture, and then bread crumbs. Place on cookie sheet that has been sprayed with Pam. When all the fish are on the tray, spray the top with Pam (for about 3 seconds total) so they crisp when cooking.
Cook in 450 oven until they are slightly brown and crisp on the outside, and flaky on the inside (about 10-15 minutes).
Choose your own dip. I like to serve mine with Marinara sauce as is has less calories than tartar sauce. My daughter likes ketchup. Good with cocktail sauce too.
Number of Servings: 3
Recipe submitted by SparkPeople user JCALLI.
Nutritional Info Amount Per Serving
- Calories: 294.8
- Total Fat: 6.9 g
- Cholesterol: 75.6 mg
- Sodium: 835.7 mg
- Total Carbs: 18.3 g
- Dietary Fiber: 1.6 g
- Protein: 38.3 g
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