Beer-Battered Fish

Cooking Light
Serve with malt vinegar and Garlic Fries for a healthier version of fish and chips.
4 servings


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1 1/2 tablespoons vegetable oil
1 cup all-purpose flour
1/2 teaspoon black pepper
1/4 teaspoon garlic salt
2/3 cup beer
2 large egg whites
2 cups dry breadcrumbs
1/2 cup chopped fresh parsley
1 1/2 pounds grouper or other firm white fish fillets, such as catfish or tilapia, cut into 4 x 1-inch strips
Cooking spray
Malt vinegar (optional)


Preheat oven to 450°.

Coat the bottom of a jelly roll pan with oil.

Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, pepper, and garlic salt in a large bowl. Add beer; stir well. Beat egg whites with a mixer at high speed until stiff peaks form. Gently fold egg white mixture into flour mixture.

Combine breadcrumbs and parsley in a shallow dish. Working with one fish strip at a time, dip in flour mixture; dredge in breadcrumb mixture. Repeat procedure with remaining strips, flour mixture, and breadcrumb mixture. Place on prepared baking sheet. Lightly coat strips with cooking spray.

Bake at 450° for 15 minutes or until fish flakes easily when tested with a fork. Remove from oven.

Preheat broiler.

Broil the fish sticks 1 minute or until tops are lightly browned. Serve fish sticks with malt vinegar, if desired.

Created date

September 2006

Nutritional Information

Calories 351
Caloriesfromfat 13 %
Fat 5.1 g
Satfat 1 g
Monofat 1.4 g
Polyfat 1.9 g
Protein 39.1 g
Carbohydrate 32.9 g
Fiber 1.4 g
Cholesterol 63 mg
Iron 4.4 mg
Sodium 371 mg
Calcium 122 mg