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Crispy Oven-Baked Fish Sticks

Yield 4 servings (serving size: 4 fish sticks)
Fresh and free of additives, this kid-friendly entrée is a healthy choice, especially when compared to its frozen commercial counterparts.

Ingredients

  • 3/4 cup whole-wheat panko (Japanese breadcrumbs)
  • 1 tablespoon grated fresh Parmesan cheese
  • 1 teaspoon grated lemon rind
  • Cooking spray
  • 1 pound skinless Pacific cod or other firm white fish fillets
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 tablespoons all-purpose flour
  • 1 large egg, beaten

Nutrition Information

  • calories 186
  • caloriesfromfat 0.0 %
  • fat 2.9 g
  • satfat 0.8 g
  • monofat 0.9 g
  • polyfat 0.6 g
  • protein 25 g
  • carbohydrate 13.8 g
  • fiber 1.7 g
  • cholesterol 96 mg
  • iron 1.3 mg
  • sodium 280 mg
  • calcium 30 mg

How to Make It

  1. Preheat oven to 450°.

  2. Combine first 3 ingredients in a shallow dish. Coat a wire rack with cooking spray; place on a baking sheet.

  3. Cut fish into 16 (3 x 1–inch) pieces. Rinse fish; pat dry with paper towels. Sprinkle fish evenly with salt and pepper. Place flour and egg in separate shallow dishes. Dredge 1 piece of fish in flour, shaking off any excess. Dip fish in egg; dredge in breadcrumb mixture. Repeat procedure with remaining fish, flour, egg, and breadcrumb mixture. Coat fish with cooking spray. Arrange fish on prepared wire rack.

  4. Bake at 450° for 8 minutes or until desired degree of doneness.

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  6. Young Chefs can:

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  8. Older Chefs can: