Fish Sticks

Name: Fish Sticks Recipe
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 4
Ingredients: 1 cup whole wheat dry breadcrumbs; 1 cup whole grain bran flakes; 1 tsp garlic powder; 1 tsp paprika; 1/4 tsp salt; 1/4 tsp pepper; 1/2 cup all-purpose flour; 2 large egg white beaten; 1 lb tilapia fillets cut into 1/2 by 3 inch strips

Minutes to Prepare: 10
Minutes to Cook: 10

Number of Servings: 4

Ingredients

1 cup whole wheat dry breadcrumbs1 cup whole grain bran flakes1 tsp garlic powder1 tsp paprika1/4 tsp salt1/4 tsp pepper1/2 cup all-purpose flour2 large egg white, beaten1 lb tilapia fillets, cut into 1/2 by 3 inch strips

Directions

Preheat oven 450. Set wire rack on baking sheet. Spray with cooking spray. Place breadcrumbs, bran flakes, garlic powder, paprika, salt and pepper in ziplock bag. Seal and crush ingredients together till finely mixed. Dump in shallow dish. Place flour in second shallow dish and egg whites in another. Dredge each strip of tilapia in flour, then egg, then breadcrumb mixure. Make sure each piece is coated well. Place on wire rack. Bake for 10 minutes.

Serving Size: 4 servings

Number of Servings: 4

Recipe submitted by SparkPeople user MOMHIL.

Servings Per Recipe: 4

Nutritional Info Amount Per Serving

Calories: 279.2
Total Fat: 2.8 g
Cholesterol: 55.0 mg
Sodium: 183.4 mg
Total Carbs: 34.8 g
Dietary Fiber: 4.4 g
Protein: 30.3 g

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