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By: Lucky Supermarkets

Description:

Fish Sticks

   

A fresh way to make the family favorite, plus you can make it now and freeze some for later.

Ingredients

FISH STICKS
Nonstick cooking spray
1-1/4 pounds cod or tilapia fillets, rinsed in cool water and patted dry
3 cups cornflakes
1/2 teaspoon dry mustard
1/2 teaspoon garlic powder
2 Sunnyside Farms Large Egg whites
1/4 cup whole wheat flour
DILL-MAYO DIP
1/4 cup olive oil mayonnaise
1/4 cup Sunnyside Farms Sour Cream
2 tablespoons dill relish

Preparation

Prep: 30 minutes
Bake: 10 minutes • Serves: 4

1. For Fish Sticks: Preheat oven to 450°. Spray rimmed baking pan with nonstick cooking spray. Cut fillets into 3 x 1-inch sticks.

 

2. In food processor with knife blade attached, process cornflakes, dry mustard and garlic powder 1 to 2 minutes or to fine crumbs. Transfer mixture to wide, shallow dish. In separate wide, shallow dish, whisk egg whites until frothy. Place flour in third wide, shallow dish.

 

3. Dip fish sticks in flour, then in egg whites, then in cornflake crumb mixture, patting lightly so mixture adheres; place on prepared baking pan. Lightly spray fish sticks with cooking spray. Bake 10 minutes or until fish sticks are lightly browned and crispy and internal temperature reaches 145°.

 

4. For dip: In small bowl, whisk together all ingredients. Serve with fish sticks.

 

Approximate nutritional values per serving (about 4 Fish Sticks): 204 Calories, 1g Fat (0g Saturated), 49mg Cholesterol, 239mg Sodium, 24g Carbohydrates, 2g Fiber, 25g Protein

 

Approximate nutritional values per serving (2 tablespoons Dill-Mayo Dip): 86 Calories, 7g Fat (2g Saturated), 10mg Cholesterol, 165mg Sodium, 5g Carbohydrates, 0g Fiber, 0g Protein

 

Chef Tip

To have fish sticks on hand and ready to go, place the baking pan with the breaded fish sticks into the freezer instead of baking them in step 3. Once frozen, transfer them to a freezer-safe zip-top plastic bag and label it with the date. To prepare fish sticks for a hot lunch, transfer the desired amount of frozen fish sticks to a parchment-lined cookie sheet and bake at 450° for 20 minutes or until the internal temperature reaches 145°.

Last Updated Saturday, November 01, 2014 - 06:39 AM.
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