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Healthy Fish Sticks Recipe

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


Submitted by peden

Makes 4 servings



http://www.howsweeteats.com/2010/11/healthy-homemade-fish-sticks/

Recipe Ingredients for Healthy Fish Sticks

228 g cod
2 egg whites
1 1/2 cups bread crumbs
1/2 teaspoon sea salt
1/2 teaspoon pepper
1/4 cup parmesan cheese

Recipe Directions for Healthy Fish Sticks

  1. Lay a wire rack on a baking sheet and spray it with non-stick spray.

  2. Cut the tilapia once down the middle, then in half, creating four ?sticks.? Season with salt and pepper. In a bowl, beat the 2 egg whites. In a separate bowl, add the panko, salt, pepper and parmesan cheese. Dip each fish stick in egg whites, than in the panko mixture, pressing to adhere. Lay on the wire rack and spritz with olive oil.

  3. Bake for 10 minutes, then flip and bake for 10 more minutes. Serve hot!

Categories

Fish

Nutrition Facts
Serving Size 121.1g
Amount Per Serving
Calories
255
Calories from Fat
41
% Daily Value*
Total Fat
4.5g
7%
Saturated Fat
1.7g
9%
Trans Fat
0.0g
Cholesterol
37mg
12%
Sodium
698mg
29%
Potassium
256mg
7%
Total Carbohydrates
29.7g
10%
Dietary Fiber
1.9g
8%
Sugars
2.7g
Protein
22.7g
Vitamin A 1% Vitamin C 1%
Calcium 15% Iron 13%
* 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
  • Very high in selenium
  • High in thiamin
  •   Bad points
  • High in sodium
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