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Homemade Fish Sticks Recipe

Homemade Fish Sticks Recipe

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
TOTAL TIME: Prep/Total Time: 25 min. YIELD:2 servings

Ingredients

  • 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

Directions

  • 1. 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.
  • 2. 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.