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Eatingwell Fish Sticks Recipe

Looking for an easy EatingWell Fish Sticks recipe? Learn how to make EatingWell Fish Sticks using healthy ingredients.


Submitted by langda

Makes 4 servings



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: Servie with lemon wedges, coleslaw, roasted new potatoes and a dollop of tartar sauce.

Recipe Ingredients for EatingWell Fish Sticks

6 cooking spray
1 cup panko bread crumbs
1 cup Corn Flake Crumbs
1 tsp lemon pepper
1/2 tsp garlic powder
1/2 tsp paprika
1/4 tsp salt
1/2 cup all-purpose flour
2 large egg whites, beaten
1 lb talapia fillets, cut into 1/2 by 3 inch strips

Recipe Directions for EatingWell Fish Sticks

  1. Preheat oven to 450. Set wire rack on baking sheet; coat with cooking spray.

  2. Place breadcrumbs, cereal flakes and spices into food processor or blender and process until finely ground. Transfer to a shallow dish.

  3. Place flour in a second shallow dish and beaten egg whites into a thrird shallow dish.

  4. Dredge each strip of fish in the flour, dip it in the egg and then coat all sides with the breadcrumb misture. Place on the prepared rack and coat both sides with coking spray.

  5. Bake until the fish is cooked through ad the breading is golden brown and crisp, about 10 minutes.

Categories

Main Dish

Nutrition Facts
Serving Size 196.9g
Amount Per Serving
Calories
356
Calories from Fat
31
% Daily Value*
Total Fat
3.5g
5%
Saturated Fat
0.9g
4%
Trans Fat
0.0g
Cholesterol
55mg
18%
Sodium
573mg
24%
Potassium
113mg
3%
Total Carbohydrates
51.5g
17%
Dietary Fiber
2.6g
10%
Sugars
4.0g
Protein
29.6g
Vitamin A 9% Vitamin C 7%
Calcium 8% Iron 52%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • Low in saturated fat
  • High in iron
  • High in thiamin
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