Fish Sticks (Paulette Lambert - Rd) Recipe

Looking for an easy Fish Sticks (Paulette Lambert - RD) recipe? Learn how to make Fish Sticks (Paulette Lambert - RD) using healthy ingredients.


Submitted by janae18

Makes 4 servings



Healthy Fish Sticks from ABC - EMWLE

Recipe Ingredients for Fish Sticks (Paulette Lambert - RD)

1 pound cod or other white fish, such as sole
1 egg, beaten
3/4 cup bread crumbs
1/4 cup Parmesan cheese, grated
1/2 teaspoon cayenne pepper

Recipe Directions for Fish Sticks (Paulette Lambert - RD)

  1. Preheat oven to 375 degrees F.

  2. 2. Spray baking dish with olive oil spray.

  3. 3. Mix bread crumbs, parmesan and cayenne pepper in zip lock bag.

  4. 4. Cut fish fillets into strips. Dip in egg, shake in crumb-cheese mixture and place in baking dish. Do not crowd.

  5. 5. Spray fish with olive oil spray.

  6. 6. Bake for 20 minutes until browned and crispy.

  7. 7. Serve with lemon.

Categories

Fish

Nutrition Facts
Serving Size 151.1g
Amount Per Serving
Calories
242
Calories from Fat
45
% Daily Value*
Total Fat
5.0g
8%
Saturated Fat
1.9g
10%
Trans Fat
0.0g
Cholesterol
114mg
38%
Sodium
348mg
14%
Potassium
344mg
10%
Total Carbohydrates
15.0g
5%
Dietary Fiber
1.0g
4%
Sugars
1.4g
Protein
32.4g
Vitamin A 5% Vitamin C 2%
Calcium 13% Iron 10%
* 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 sugar
  • High in phosphorus
  • Very high in selenium
  • High in vitamin B12
  •   Bad points
  • High in cholesterol
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