Fish Sticks

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Nutritional Info
  • Servings Per Recipe: 4
  • 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

View full nutritional breakdown of Fish Sticks calories by ingredient



Number of Servings: 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

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.

TAGS:  Fish |