Cod fishsticks
Nutritional Info
- Servings Per Recipe: 3
- Amount Per Serving
- Calories: 294.8
- Total Fat: 6.9 g
- Cholesterol: 75.6 mg
- Sodium: 835.7 mg
- Total Carbs: 18.3 g
- Dietary Fiber: 1.6 g
- Protein: 38.3 g
View full nutritional breakdown of Cod fishsticks calories by ingredient
Introduction
Quick, easy and delicious!! Good for kids, the big game, and as we call it "munchie meals". Quick, easy and delicious!! Good for kids, the big game, and as we call it "munchie meals".Number of Servings: 3
Ingredients
-
3/4 lb. cod
1/4 cup whole wheat flour
2 egg whites
dash of water
1/2 tsp. of tabasco (add more or delete if you wish)
1 cup Panko bread crumbs
1/2 cup parmesan cheese
1 tsp. Italian seasoning
1 tsp. Old Bay seasoning
Pam cooking spray
Directions
Cut the cod into 2 inch strips.
Put the wheat flour in a bowl and set aside. Whisk the eggs whites, water and tabasco until frothy and set beside flour bowl. Mix the bread crumbs, parmesan, and seasonings in a third bowl and put at the end of the line.
Dip the cod into the flour, egg mixture, and then bread crumbs. Place on cookie sheet that has been sprayed with Pam. When all the fish are on the tray, spray the top with Pam (for about 3 seconds total) so they crisp when cooking.
Cook in 450 oven until they are slightly brown and crisp on the outside, and flaky on the inside (about 10-15 minutes).
Choose your own dip. I like to serve mine with Marinara sauce as is has less calories than tartar sauce. My daughter likes ketchup. Good with cocktail sauce too.
Number of Servings: 3
Recipe submitted by SparkPeople user JCALLI.
Put the wheat flour in a bowl and set aside. Whisk the eggs whites, water and tabasco until frothy and set beside flour bowl. Mix the bread crumbs, parmesan, and seasonings in a third bowl and put at the end of the line.
Dip the cod into the flour, egg mixture, and then bread crumbs. Place on cookie sheet that has been sprayed with Pam. When all the fish are on the tray, spray the top with Pam (for about 3 seconds total) so they crisp when cooking.
Cook in 450 oven until they are slightly brown and crisp on the outside, and flaky on the inside (about 10-15 minutes).
Choose your own dip. I like to serve mine with Marinara sauce as is has less calories than tartar sauce. My daughter likes ketchup. Good with cocktail sauce too.
Number of Servings: 3
Recipe submitted by SparkPeople user JCALLI.