Fish and "chips" (Kid Friendly Dinners-)
- Minutes to Cook:
- Number of Servings: 4
Ingredients
3 c crisp rice cereal, divided1 egg1 T water1 # cod, haddock or other firm white fish fillets1 1/2 teasp Italian seaoning, dividedsalt and black pepper2 T butter, melted2 medium zucchini, cut into sticks1 package (8oz) carrot sticks1 T olive oil
1. Preheat oven to 350 degrees. Spray large baking sheet with nonstick cooking spray or line with foil. Place 2 c cereal in reasealable food storage bag; coarsely crush. Combine with remaining 1 c cereal in large shallow dish. Beat egg and water in another shallow dish.
2. Cut fish into pieces, 3 to 4 inches long and about 2 inches wide. Sprinkle with 1 tsp seasoning. Season with salt and pepper. Dip in egg, turning to coat all sides. Dip in cereal, turning to coal all sides. Place on prepared baking sheet. Drizzle with butter.
3. Place zucchini and carrot sticks on same baking sheet in single layer. Drizzle with oil and sprinkle with remaining 1/2 tsp seasoning. Season with salt and pepper.
4. Bake 20 to 25 minutes or until fish is opaque in center and vegetables are tender.
Serving Size: 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user NOMOREGLUTEN.
2. Cut fish into pieces, 3 to 4 inches long and about 2 inches wide. Sprinkle with 1 tsp seasoning. Season with salt and pepper. Dip in egg, turning to coat all sides. Dip in cereal, turning to coal all sides. Place on prepared baking sheet. Drizzle with butter.
3. Place zucchini and carrot sticks on same baking sheet in single layer. Drizzle with oil and sprinkle with remaining 1/2 tsp seasoning. Season with salt and pepper.
4. Bake 20 to 25 minutes or until fish is opaque in center and vegetables are tender.
Serving Size: 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user NOMOREGLUTEN.
Nutritional Info Amount Per Serving
- Calories: 292.7
- Total Fat: 10.4 g
- Cholesterol: 118.7 mg
- Sodium: 475.7 mg
- Total Carbs: 23.9 g
- Dietary Fiber: 1.6 g
- Protein: 24.6 g
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