EatingWell Fish Sticks

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You can make these homemade fish sticks in about the same amount of time it takes to bake a box of the frozen kind—with a fraction of the fat.

EatingWell Fish Sticks
photographer: Ken Burris
Nutritionist Tested & Approved

Time: 40 minutes (30 minutes prep)

Ingredients
  • Canola oil cooking spray

  • 1 cup whole-wheat dry breadcrumbs (see Note) or 1/2 cup plain dry breadcrumbs

  • 1 cup whole-grain cereal flakes

  • 1 teaspoon lemon pepper

  • 1/2 teaspoon garlic powder

  • 1/2 teaspoon paprika

  • 1/4 teaspoon salt

  • 1/2 cup all-purpose flour

  • 2 large egg whites , beaten

  • 1 pound tilapia fillets (see Note), cut into 1/2-by-3-inch strips

Directions
  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.

Ingredient notes: We like Ian’s brand of coarse dry whole-wheat breadcrumbs, labeled “Panko breadcrumbs.” Find them in the natural-foods section of large supermarkets. To make your own breadcrumbs, trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. (To make fine dry breadcrumbs, process until very fine.) Spread on a baking sheet and bake at 250°F until dry, about 10 to 15 minutes. One slice of bread makes about 1/3 cup dry breadcrumbs.

U.S. farm-raised tilapia is a better choice for the environment because it is usually grown in closed farming systems that limit pollution.


Nutritional Facts

Servings
4
Serving Size
6 fish sticks
Calories
289
Carbohydrates
37 g
Fat
3 g
Saturated Fat
1 g
Protein
31 g
Cholesterol
57 mg
Dietary Fiber
4 g
Potassium
436 mg
Sodium
373 mg
Yield
4 servings
Exchanges
2 starch
3 very lean meat
Folate
19% daily value

In partnership with EatingWell EATINGWELL® is a registered trademark of EatingWell, Inc.

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