Eating Well Fish Sticks
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
egg white, fresh, 2 large Bread crumbs, dry, grated, plain, .5 cup Kellogg's Corn Flakes Cereal, 1 cup Mrs. Dash Lemon Pepper Seasoning Blend, 0.25 tsp Wheat flour, white, all-purpose, unenriched, .5 cup Whole Foods Cod Fillet - Frozen, Wild Alaskan, 16 ozGarlic powder, .5 tsp Paprika, .25 tsp
1.Preheat oven to 450°F. Set a wire rack on a baking sheet; coat with cooking spray.
2.Place breadcrumbs, cereal flakes, lemon pepper, garlic powder, paprika and salt in a food processor or blender and process until finely ground. Transfer to a shallow dish.
3.Place flour in a second shallow dish and egg whites in a third shallow dish. Dredge each strip of fish in the flour, dip it in the egg and then coat all sides with the breadcrumb mixture. Place on the prepared rack. Coat both sides of the breaded fish with cooking spray.
4.Bake until the fish is cooked through and the breading is golden brown and crisp, about 10 minutes.
Serving Size: Makes 1/2 3 inch strips for 4 people
Number of Servings: 4
Recipe submitted by SparkPeople user DASOTA.11.
2.Place breadcrumbs, cereal flakes, lemon pepper, garlic powder, paprika and salt in a food processor or blender and process until finely ground. Transfer to a shallow dish.
3.Place flour in a second shallow dish and egg whites in a third shallow dish. Dredge each strip of fish in the flour, dip it in the egg and then coat all sides with the breadcrumb mixture. Place on the prepared rack. Coat both sides of the breaded fish with cooking spray.
4.Bake until the fish is cooked through and the breading is golden brown and crisp, about 10 minutes.
Serving Size: Makes 1/2 3 inch strips for 4 people
Number of Servings: 4
Recipe submitted by SparkPeople user DASOTA.11.
Nutritional Info Amount Per Serving
- Calories: 233.0
- Total Fat: 1.4 g
- Cholesterol: 39.6 mg
- Sodium: 254.3 mg
- Total Carbs: 27.7 g
- Dietary Fiber: 1.4 g
- Protein: 25.7 g
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