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Back to Recipe List	* Exported from MasterCook * Eatingwell Fish Sticks Recipe By : Serving Size : 4 Preparation Time :0:00 Categories : Volume 15-10 Oct 2012 Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup whole wheat dry bread crumbs or 1/2 cup plain dry breadcrumbs 1 cup whole-grain flake cereal [I use crunched up corn chex] 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 -- cut into 1/2-by-3-inch strips; or cod or catfish Preheat oven to 450F. 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 10-15 minutes. NOTES: "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: Serve with lemon wedges, coleslaw, roasted new potatoes and a dollop of tartar sauce." "Shopping Tip: We like the Ian's brand of whole-wheat dry breadcrumbs, labeled "Panko breadcrumbs," for their coarse and crunchy texture. Find them in the natural-foods section of large supermarkets or substitute plain dry breadcrumbs (they're finer so you need less)." I served these for fish tacos with a Pink Chile Mayonnaise. They were great. They'd be good on their own. You could also use the recipe for chicken fingers. Rating: 4 Cooking Method: Baked Publication: EatingWell.com Publication Date: 4 Exported from A Cook's Books - Recipe Management for Macintosh. Contributed to the FareShare Gazette by Sue; 12 October 2012. www.fareshare.net - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 12 Calories; trace Fat (4.8% calories from fat); 2g Protein; 1g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 246mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Fat.

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