Homemade Fish Sticks

from Parents Magazine

Homemade Fish Sticks
Yield: 18 to 22 sticks Prep 15 mins Bake 450°F 10 mins

Ingredients

  • Oil in a spray bottle
  • 1/2 cup plain bread crumbs
  • 1/4 cup wheat germ
  • 1/2 teaspoon salt
  • 1/2 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/2 cup all-purpose flour
  • 1 egg, beaten
  • 1 pound thick whitefish fillet (cod, scrod, or halibut), cut into 3/4 x 2-inch pieces

Make It

1. Heat oven to 450 degrees F. Line two baking sheets with foil; spray with oil. In shallow bowl, combine bread crumbs, wheat germ, salt, paprika, and garlic powder. Place flour in a second bowl and egg in a third.

2. Coat fish pieces 1 at a time. Dip first into flour, then into egg, then into crumb mixture. Gently press crumbs onto fish. Arrange on prepared baking sheets.

3. Lightly spray fish with oil. Bake 5 minutes; carefully turn pieces with a spatula. Bake 5 minutes longer, until cooked through. Carefully remove from baking sheet; cool slightly on wire rack (pieces will firm up as they cool).

Nutrition Facts

Amount Per Serving: cal. (kcal): 224, Fat, total (g): 6, chol. (mg): 82, carb. (g): 21, pro. (g): 22, sodium (mg): 387, Percent Daily Values are based on a 2,000 calorie diet.
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