2010 Homemade Fish Sticks

By boandozzy

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.

Originally published as Homemade Fish Sticks in Healthy Cooking June/July 2009, p63

Ingredients

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

Details

Servings 2
Cooking time 25mins
Adapted from tasteofhome.com

Preparation

Step 1

Place flour and egg in separate shallow bowls. In another shallow bowl, combine bread crumbs and seasonings. Dip fish in the flour, then egg, then roll in the crumb mixture.

Place on a baking sheet coated with cooking spray. Spritz fish sticks with butter-flavored spray. Bake at 400° for 10-12 minutes or until fish flakes easily with a fork, turning once. Yield: 2 servings.