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Crispy Baked Fish Sticks

MF6106

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.

Servings

4 servings

Prep Time

30 minutes

Total Time

40 minutes

Ingredients

  • Canola oil cooking spray
  • 1cup whole-wheat dry breadcrumbs or 1/2 cup plain dry breadcrumbs
  • 1cup whole-grain cereal flakes
  • 1teaspoon lemon pepper
  • 1/2teaspoon garlic powder
  • 1/2teaspoon paprika
  • 1/4teaspoon salt
  • 1/2cup all-purpose flour
  • 2large egg whites, beaten
  • 1pound tilapia fillets, cut into 1/2-by-3-inch strips

Instructions

  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.

Tips

To make your own fresh breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. To make fine breadcrumbs, process until very fine. To make dry breadcrumbs, spread coarse or fine breadcrumbs on a baking sheet and bake at 250°F until dry, about 10 to 15 minutes. One slice of bread makes about 1/2 cup fresh breadcrumbs or about 1/3 cup dry breadcrumbs.

Nutrition Facts

Per serving (recipe makes 4 servings)

Calories 289kcal
Carbohydrate Total 37g
Total Sugars 2g
Added Sugars 0g
Fiber 4g
Total Fat 3g
Saturated Fat 1g
Mono Saturated Fat 1g
Cholesterol 57mg
Sodium 373mg
Protein 31g
Potassium 436mg
Calcium 19mg
Folate 74mcg
Vitamin E 1mg
Zinc 1mg
Vitamin B3 5mg