Homemade Fish Sticks

Jennifer Rowland of Elizabethtown, Kentucky says “I am a nutritionist and needed a healthy fish fix. Moist inside and crunchy outside, these are amazing with oven fries or roasted veggies and low-fat homemade tartar sauce.” —
Why not try Walleye instead of Cod?! Sounds good to me!!

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 (use Walleye)
• Butter-flavored cooking spray

Directions

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 fish 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.