5 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
20 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 Parmesan Cheese grated
- chili powder dash
- 1 pound cod cut into strips**
- 1 egg beaten
- 1 lemon cut into wedges
Instructions
- 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.
- 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.
- 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.
- Bake for 20 minutes, or until brown and crispy. Serve with the lemon wedges.
Cup of Yum
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
(6%)
Trans Fat
0g
(0%)
Cholesterol
110mg
(37%)
Sodium
715mg
(30%)
Fiber
0g
(0%)
Sugar
0g
(0%)
Nutrition Facts
Serving: 4 servings
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.