At only 373 calories, you can afford to indulge in a second helping of homemade sweet potato fries and fish sticks.

Recipe by MyRecipes December 2015


Credit: Con Poulos; Styling: Paige Hicks

Recipe Summary

40 mins
1 hr
Serves 4


Ingredient Checklist


Instructions Checklist
  • Place racks in upper and lower thirds of oven and preheat to 450°F. Line a large rimmed baking sheet with foil. Grease foil with cooking spray. In a small bowl, mix flour with 1/2 tsp. each salt and pepper. In another small bowl, beat eggs with 1 Tbsp. cold water. Mix panko and seafood seasoning in a third bowl. Working in batches, dredge fish sticks in flour, shake off excess and dip into egg. Let excess drip off, then place fish in panko, turning to coat evenly and pressing gently to adhere. Arrange fish sticks in a single layer on baking sheet.

  • Place potatoes on a large rimmed baking sheet and toss with oil, garlic powder, and 1/2 tsp. each salt and pepper. Spread in a single layer. Bake for 8 minutes.

  • Mist fish sticks with cooking spray and place in oven on empty rack (do not remove potatoes). Bake 12 minutes more, stirring potatoes and rotating sheets halfway through. (Potatoes should be tender and fish should flake easily and be cooked through.) Serve immediately.

Nutrition Facts

373 calories; fat 12g; saturated fat 2g; protein 31g; carbohydrates 35g; fiber 3g; cholesterol 150mg; sodium 514mg.