Price Chopper Recipes
http://www.pricechopper.com/Recipes/Detail/30091/
EatingWell Fish Sticks
You can make these homemade fish sticks in about the same amount of time it takes to bake a box of the frozen kind. Make it a meal: Serve with lemon wedges, coleslaw, roasted new potatoes and a dollop of tartar sauce.
Yield: 4 servings
Preparation Time: 40 minutes
Ingredients
| Canola oil cooking spray | |||
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| 1 | cup | whole-wheat dry breadcrumbs (see Shopping Tip) or 1/2 cup plain dry breadcrumbs | |
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| 1 | cup | whole-grain cereal flakes | |
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| 1 | teaspoon | lemon pepper | |
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| 1/2 | teaspoon | garlic powder | |
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| 1/2 | teaspoon | paprika | |
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| 1/4 | teaspoon | salt | |
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| 1/2 | cup | all-purpose flour | |
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| 2 | large egg whites, beaten | ||
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| 1 | pound | tilapia fillets, cut into 1/2-by-3-inch strips | |
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Nutrition Facts
Yield: 4 servings
Approximate Nutrient Content per serving:
| Calories: | 274 | |
| Calories From Fat: | 27 | |
| Total Fat: | 3g | |
| Saturated Fat: | 1g | |
| Cholesterol: | 57mg | |
| Sodium: | 479mg | |
| Total Carbohydrates: | 33g | |
| Dietary Fiber: | 3g | |
| Protein: | 29g |
Selenium (86% daily value), Folate (24% dv), Iron (15% dv).
Please Note: Nutritional values listed may vary from final results depending on actual measurements, products and brands used to prepare the recipe.
Directions:
Preheat oven to 450 degrees F. Set a wire rack on a baking sheet; coat with cooking spray.
Place breadcrumbs, cereal flakes, lemon 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.
Shopping Tip:
We like the Ians brand of whole-wheat dry breadcrumbs, labeled "Panko breadcrumbs," for their coarse and crunchy texture. Find them in the natural-foods section of large supermarkets or substitute plain dry breadcrumbs (theyre finer so you need less).
Price Chopper Recipes
http://www.pricechopper.com/Recipes/Detail/30091/
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