Wednesday, April 21, 2010

Wholesome Baked Fish Sticks

Kids love fish sticks, but store bought versions are many times greasy and unhealthy.

We found a recipe for baked fish sticks, delicious, wholesome and easy to make. Can't beat that!

Bake Wholesome Fish Sticks
Servings: 4 portions

- Canola oil cooking spray
- 1 cup whole-wheat dry breadcrumbs, or 1/2 cup plain Panko (Asian type of breadcrumbs, found in many grocery stores)
- 1 cup whole-grain cereal flakes
- 1 teaspoon pepper or lemons 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

Preheat oven to 450°F. Set a wire rack on a baking sheet; coat with cooking spray.
Place breadcrumbs, cereal flakes, 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 minutes.

Source: Eating well

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