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Oven-Fried Fish Sticks

Prep time 11 mins
Cook time 28 mins
Yield 6 servings.

Ingredients

  • 1 1/2 pounds grouper or other white fish fillets
  • 1/4 cup nonfat buttermilk
  • 1/2 (1-ounce) slice white sandwich bread
  • 1/2 cup yellow cornmeal
  • 1 teaspoon ground pepper
  • Vegetable cooking spray
  • 1/2 teaspoon salt
  • Malt vinegar (optional)

Nutrition Information

  • calories 157
  • caloriesfromfat 10 %
  • fat 1.8 g
  • satfat 0.4 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 23.5 g
  • carbohydrate 10.5 g
  • fiber 1.3 g
  • cholesterol 42 mg
  • iron 0.0 mg
  • sodium 289 mg
  • calcium 0.0 mg

How to Make It

  1. Cut fillets diagonally into 1-inch-wide strips. Combine fish strips and buttermilk in a bowl, stirring gently to coat strips.

  2. Tear bread into large pieces and place in container of a blender; process until crumbly. Spread 1/2 cup crumbs on a baking sheet and bake at 400° for 3 to 5 minutes or until toasted.

  3. Combine breadcrumbs, cornmeal, and pepper in a heavy-duty, zip-top plastic bag. Add buttermilk-coated fish strips; seal bag, and gently turn bag to coat fish strips.

  4. Place fish strips on a baking sheet coated with cooking spray; sprinkle with salt. Bake at 425° for 25 minutes or until fish is crisp and flakes easily when tested with a fork. Serve with malt vinegar, if desired.

Cooking Light Low-Fat, Low-Calorie Quick and Easy Cookbook