Baked Fish Sticks
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 3
Ingredients
2/3 cup Plain Panko breadcrumbs20oz (3-6 fillets) Swai (or other whitefish)1 egg 1/2 cup skim milk2 tsp Italian SeasoningOlive Oil cooking spray1/2 Kosher salt1 tsp black pepper*only about half of egg and milk will be used (half will be remaining after soaking fish). Discard leftover.
1) Preheat oven to 450 degrees, coat baking sheet with spray and set aside.
2) Beat one egg in a shallow bowl and add milk. Mix together.
3) Cut fish into large strips halved or quartered depending on type. Immerse in egg wash, covering completely. Let sit for 10-15 min.
4) In separate shallow bowl, mix panko, seasoning, and salt and pepper.
5) Bread fish by placing in breadcrumb mixture and pressing onto fish, one by one. Place on baking sheet, spaced apart.
6) Cook for 12-14 minutes until browned and cooked through. (Broil on low for 1-2 min additionally if extra crispy is desired).
7) Let sit for a minute and serve. Enjoy with ketchup, light mayo, tartar or marinara sauce to dip.
Serving Size: 3 - 8oz servings
Number of Servings: 3
Recipe submitted by SparkPeople user KENNEDY429.
2) Beat one egg in a shallow bowl and add milk. Mix together.
3) Cut fish into large strips halved or quartered depending on type. Immerse in egg wash, covering completely. Let sit for 10-15 min.
4) In separate shallow bowl, mix panko, seasoning, and salt and pepper.
5) Bread fish by placing in breadcrumb mixture and pressing onto fish, one by one. Place on baking sheet, spaced apart.
6) Cook for 12-14 minutes until browned and cooked through. (Broil on low for 1-2 min additionally if extra crispy is desired).
7) Let sit for a minute and serve. Enjoy with ketchup, light mayo, tartar or marinara sauce to dip.
Serving Size: 3 - 8oz servings
Number of Servings: 3
Recipe submitted by SparkPeople user KENNEDY429.
Nutritional Info Amount Per Serving
- Calories: 231.1
- Total Fat: 6.3 g
- Cholesterol: 76.0 mg
- Sodium: 878.5 mg
- Total Carbs: 17.3 g
- Dietary Fiber: 0.9 g
- Protein: 29.6 g
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