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5.0 from 6 votes

Fish Sticks

These family friendly Crispy Fish Sticks will be a hit with both the kids and the adults. This recipe is a hit with only 5 ingredients and only 210 calories per serving.

Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 4 servings
Calories: 156 kcal
Course: Main Course
Cuisine: American

Ingredients

  • 1/2 cup Italian bread crumbs*
  • 3 tablespoons grated Parmesan cheese
  • dash of chili powder
  • 1 pound cod cut into strips**
  • 1 egg beaten
  • 1 lemon cut into wedges

Instructions

    Cup of Yum
  1. Preheat the oven to 375ºF.  Spray a baking sheet with nonstick cooking spray or place a cooling rack on a baking sheet and spray with nonstick cooking spray.
  2. In a shallow bowl, combine the bread crumbs, Parmesan and chili powder.  Place the egg in another shallow bowl. Add a teaspoon or two of water to the egg and beat together.
  3. Dip each of the strips of fish into the egg and then into the bread crumb mixture.  Place the strips on the baking sheet, being careful to not overcrowd.  Spray the fish with nonstick cooking spray.
  4. Bake for 20 minutes, or until brown and crispy.  Serve with the lemon wedges.

Notes

  • *You can also use fresh bread crumbs by processing 2 slices of bread in a food processor or blender.
  • **You can use any firm, white fish.
  • Adapted from The Wellness Kitchen
  • Nutrition information provided as an estimate only. Various brands and products can change the counts. Any nutritional information should be used as a general guide.

Nutrition Information

Serving 1/4 of recipe Calories 156kcal (8%) Carbohydrates 9g (3%) Protein 18g (36%) Fat 6g (9%) Saturated Fat 1g (5%) Polyunsaturated Fat 1g Trans Fat 0g Cholesterol 110mg (37%) Sodium 715mg (30%) Fiber 0g (0%) Sugar 0g (0%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 156

% Daily Value*

Serving 1/4 of recipe
Calories 156kcal 8%
Carbohydrates 9g 3%
Protein 18g 36%
Fat 6g 9%
Saturated Fat 1g 5%
Polyunsaturated Fat 1g 6%
Trans Fat 0g 0%
Cholesterol 110mg 37%
Sodium 715mg 30%
Fiber 0g 0%
Sugar 0g 0%

* Percent Daily Values are based on a 2,000 calorie diet.