Homemade Fish Sticks

Dinner

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.

Average Rating: 4.342857

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

Instructions

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.

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.