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Homemade Fish Sticks

I am 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.
  • Makes
    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 large egg, beaten
  • 3/4 pound cod fillets, cut into 1-inch strips
  • Butter-flavored cooking spray

Directions

  • 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.
Nutrition Facts
1 serving: 278 calories, 4g fat (1g saturated fat), 129mg cholesterol, 718mg sodium, 25g carbohydrate (2g sugars, 1g fiber), 33g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 starch.
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