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Homemade Fish Sticks

 Homemade Fish Sticks
I'm a nutritionist and needed a healthy fish fix. Moist inside and crunchy outside, these are great with oven fries or roasted veggies and low-fat homemade tartar sauce. —Jennifer Rowland, Elizabethtown, Kentucky
2 ServingsPrep/Total Time: 25 min.


  • 1/2 cup dry bread crumbs
  • 1/2 teaspoon salt
  • 1/2 teaspoon paprika
  • 1/2 teaspoon lemon-pepper seasoning
  • 1/2 cup all-purpose flour
  • 1 egg, beaten
  • 3/4 pound cod fillets, cut into 1-inch strips
  • Butter-flavored cooking spray


  • Preheat oven to 400°. In a shallow bowl, mix bread crumbs and
  • seasonings. Place flour and egg in separate shallow bowls. Dip fish
  • in flour to coat both sides; shake off excess. Dip in egg, then in
  • crumb mixture, patting to help coating adhere.
  • Place on a baking sheet coated with cooking spray; spritz with
  • butter-flavored cooking spray. Bake 10-12 minutes or until fish just
  • begins to flake easily with a fork, turning once. Yield: 2 servings.
Nutritional Facts: 1 serving equals 278 calories, 4 g fat (1 g saturated fat), 129 mg cholesterol, 718 mg sodium, 25 g carbohydrate, 1 g fiber, 33 g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 starch.

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Homemade Fish Sticks (continued)

Wine: Light-Bodied White Wine: Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.