EatingWell Fish Sticks
- Number of Servings: 4
Ingredients
Canola oil cooking sprayWhole wheat dry breadcrumbs (1 cup)Whole grain cereal flakes (1 cup)Lemon pepper seasoning (1 tsp)Garlic powder (0.5 tsp)Paprika (0.5 tsp)Salt (0.25 tsp)Flour (0.5 cup)2 large egg whites1 pound tilapia fillets, cut into 1/2-by-3in strips
1. Preheat oven to 450 degrees. Set a wire rack on a baking sheet and coat with cooking spray.
2. Place breadcrumbs, cereal flakes, seasonings, in 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 breadcrumbs mixture. Place on the prepared rack. Coat both sides of the breaded fish with cooking spray.
4. Bake until teh fish is cooked through and breading is golden brown and crisp, about 10 minutes.
Number of Servings: 4
Recipe submitted by SparkPeople user CAJUN_SCARLETT.
2. Place breadcrumbs, cereal flakes, seasonings, in 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 breadcrumbs mixture. Place on the prepared rack. Coat both sides of the breaded fish with cooking spray.
4. Bake until teh fish is cooked through and breading is golden brown and crisp, about 10 minutes.
Number of Servings: 4
Recipe submitted by SparkPeople user CAJUN_SCARLETT.
Nutritional Info Amount Per Serving
- Calories: 239.2
- Total Fat: 2.5 g
- Cholesterol: 55.0 mg
- Sodium: 497.3 mg
- Total Carbs: 25.7 g
- Dietary Fiber: 2.7 g
- Protein: 26.3 g
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