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Baked "Fried" Fish Sticks One Star

Get Ready

Servings: Serves 4

Cook Time: 10 minutes

Prep Time: 10 minutes

Ingredients

1 1/2 lbs firm white fish such as cod, hake, or tilapia
1 cup reduced-fat Milk
1 cup all-purpose flour
2 teaspoons old bay seafood seasoning, divided
1 each egg
2 each Egg whites
4 cups Kelloggs cornflakes
1/2 cup nonfat plain greek yogurt
1 tablespoon dill relish
2 or 3 each Lemon wedges (optional)
1/2 teaspoon hot sauce (optional)

Directions

1. Preheat oven to 450 degrees. Line a baking sheet with parchment paper.
2. Cut fish into 8 (2 1/2 - to 3-inch) sticks. Place fish sticks in a medium bowl and pour milk over them, turning to coat.
3. While fish soaks, place flour and 1 teaspoon of the seasoning in a shallow bowl or pie pan and mix to combine. Place egg and egg whites in a separate shallow bowl or pie pan and whisk lightly just to blend.
4. Place cornflakes in a large resealable plastic bag. Use a rolling pin or your hands to crush the flakes into small crumbs; there should be about 2 cups. Add remaining 1 teaspoon seasoning and shake to .
5. Shake excess milk off the sticks. Coat each with flour, then eggs, then add a few at a time to the crushed cornflakes, turning until coated.
6. Place fish sticks on the prepared baking sheet. Bake until cooked through, golden brown, and crunchy, about 10 minutes.
7. While the fish bakes, combine yogurt and relish in a small bowl and mix well. Serve fish sticks with yogurt tartar sauce on the side along with lemon wedges and hot sauce if desired.
Source: Hannaford fresh Magazine, September - October 2012

Nutritional Information

* Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Saturated Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carbohydrate Less Than 300g 375g
Dietary Fiber Less Than 25g 30g
Nutritional Facts
Servings Serves 4
Base Nutrients
Calories 270 kcal (13%)
Calories from Fat 36 kcal (0%)
Total Fat 4 g (6%)
Saturated Fat 2 g (7%)
Cholesterol 115 mg (38%)
Sodium 310 mg (12%)
Total Carbohydrates 29 g (9%)
Dietary Fiber 1 g (4%)
Protein 29 g (48%)
Vitamins
Vitamin A n/a
Vitamin C n/a
Minerals
Calcium n/a
Iron n/a

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