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FareShare Gazette Recipes -- October 2012 - E's


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Eatingwell Fish Sticks

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* Exported from MasterCook *

Eatingwell Fish Sticks

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Volume 15-10 Oct 2012

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup whole wheat dry bread crumbs
or 1/2 cup plain dry breadcrumbs
1 cup whole-grain flake cereal
[I use crunched up corn chex]
1 teaspoon lemon pepper
1/2 teaspoon garlic powder
1/2 teaspoon paprika
1/4 teaspoon salt
1/2 cup all purpose flour
2 large egg whites -- beaten
1 pound tilapia fillets -- cut
into 1/2-by-3-inch strips; or cod or catfish

Preheat oven to 450F. Set a wire rack on a baking sheet; coat with cooking

Place breadcrumbs, cereal flakes, lemon pepper, garlic powder, paprika and
salt in a food processor or blender and process until finely ground.
Transfer to a shallow dish.

Place flour in a second shallow dish and egg whites in a third shallow

Dredge each strip of fish in the flour, dip it in the egg and then coat all
sides with the breadcrumb mixture. Place on the prepared rack. Coat both
sides of the breaded fish with cooking spray.

Bake until the fish is cooked through and the breading is golden brown and
crisp, about 10-15 minutes.

NOTES: "You can make these homemade fish sticks in about the same amount of
time it takes to bake a box of the frozen kind. Make it a meal: Serve with
lemon wedges, coleslaw, roasted new potatoes and a dollop of tartar sauce."

"Shopping Tip: We like the Ian's brand of whole-wheat dry breadcrumbs,
labeled "Panko breadcrumbs," for their coarse and crunchy texture. Find
them in the natural-foods section of large supermarkets or substitute plain
dry breadcrumbs (they're finer so you need less)."

I served these for fish tacos with a Pink Chile Mayonnaise. They were
great. They'd be good on their own. You could also use the recipe for
chicken fingers.

Rating: 4
Cooking Method: Baked
Publication Date: 4
Exported from A Cook's Books - Recipe Management for Macintosh.

Contributed to the FareShare Gazette by Sue; 12 October 2012.

- - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 12 Calories; trace Fat (4.8% calories from 
fat); 2g Protein; 1g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 246mg 
Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Fat.

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