Fish Sticks
Posted in Kid Stuff » That's Tasty on Wednesday, November 11, 2009

The Eat-Clean Diet For Family & Kids

By Tosca Reno

 

Fish Sticks

 

Yield: 16 Fish Sticks*Prep Time:  17 Min.*Cook Time: 10 min.

NUTRITIONAL INFORMATION FOR 2 FISH STICK

Calories: 195*Calories from Fat: 29*Fat: 3g*Saturated

Fat: 1g*Trans Fat: 0g*Protein: 37g*Carbs: 5g*Dietary Fiber: 1g

 

 

INGREDIENTS

1.     ½ cup/120 ml crushed Kashi High Fiber Cereal or Kashi Original 7 Grain TLC crackers (You can also use corn meal or breadcrumbs from any stale whole-grain bread.)

2.     2-3 egg whites mixed with 1 Tbsp water

3.     Four 6oz/170g white fish fillets- sole, tilapia or other mild white fish

4.     1 Tbsp/15ml herb seasoning (I like Old Bay, but prefer a low salt content)

5.     cooking spray

 

PREPERATION

1.     Preheat oven to 375°F/191°C.  Prepare baking sheet by lining it with parchment paper or spray with a light coating of cooking spray.  Cut fish fillets into rectangles measuring about 3” x 1 ½’.  Try to keep a uniform size and thickness for best cooking results.  Set aside.

 

2.     In a medium-sized bowl mix crumbs with seasonings, salt and pepper.  In another small bowl nix egg whites and water.

 

3.     Dip each fish stick in egg mixture, allowing excess to drip off.  Dip in crumb mixture and lay on baking sheet.  Discard extra breadcrumb mixture.

 

4.     When baking sheet is full, place in oven and bake for 5 minutes or until golden on one side.  Then flip and bake the other side.  You may not need to bake any longer than 4 or 5 minutes, but keep an eye on the fish sticks.  The ideal color is golden brown.  Once baked, remove from heat and serve hot!

 

 

 

 

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