EatingWell Fish Sticks

From EatingWell: July/August 2007 — Subscribe Now!

You can make these homemade fish sticks in about the same amount of time it takes to bake a box of the frozen kind. Make it a meal: Serve with lemon wedges, coleslaw, roasted new potatoes and a dollop of tartar sauce.

READER'S COMMENT:

"i tried the recipe and it is easy enough and tasty. i think the author of the previous comment must not cook very often, since they found it such a big pain. who has ever heard of washing their hands between breading each piece of fish...

4 servings

Active Time: 30 minutes

Total Time: 40 minutes

Nutrition Profile

Ingredients

Canola oil cooking spray
1 cup whole-wheat dry breadcrumbs, (see Shopping Tip) 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, cut into 1/2-by-3-inch strips

Preparation

Preheat oven to 450°F. Set a wire rack on a baking sheet; coat with cooking spray.
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.
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.
Bake until the fish is cooked through and the breading is golden brown and crisp, about 10 minutes.

Tips & Notes

Shpping Tip: We like the Ian's brand of whole-wheat dry breadcrumbs, labeled “Panko breadcrumbs,” for their coarse and crunchy texture. Find them in the natural-foods section of large supermarkets or substitute plain dry breadcrumbs (they're finer so you need less).

Nutrition

Per serving: 274 calories; 3 g fat (1 g sat, 1 g mono); 57 mg cholesterol; 33 g carbohydrates; 29 g protein; 3 g fiber; 479 mg sodium; 464 mg potassium.

Nutrition Bonus: Selenium (86% daily value), Folate (24% dv), Iron (15% dv).

2 Carbohydrate Serving

Exchanges: 2 starch, 3 1/2 very lean meat