Baked Fish Sticks

gingermoon

So much better than the frozen breaded junk food they sell in stores!

Baked Fish Sticks

4 servings | Active Time: 30 minutes | Total Time: 40 minutes

Ingredients

Canola oil cooking spray
1 cup whole-wheat dry breadcrumbs or 1/2 cup plain dry breadcrumbs ( I prefer panko)
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 or whiting, 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.
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

Ely82010

Nice recipie. Please let us know how many fish sticks are in each serving.
Thank you for sharing

gingermoon

Nice recipie. Please let us know how many fish sticks are in each serving.
Thank you for sharing

Well, the recipe makes 4 servings of 4 ounces each, but it is hard to say exactly how many sticks per serving it will be, It will depend on what size and thickness the fish is. A thicker fillet of fish will give you fewer sticks.

I always weigh out the 4ounces before cutting them and with my tilapia I get on average 6 of them per 4 ounces.

Hope this helps!

Ely82010

Yes, it does. Thank you!

RoadsterMomma

bump for later- thanks for sharing!