Rating: 3.5 stars
2 Ratings
  • 5 star values: 1
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 1
  • 1 star values: 0

Serve with malt vinegar and Garlic Fries for a healthier version of fish and chips.

Recipe by Cooking Light April 2002


Recipe Summary

4 servings


Ingredient Checklist


Instructions Checklist
  • 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.

Nutrition Facts

351 calories; calories from fat 13%; fat 5.1g; saturated fat 1g; mono fat 1.4g; poly fat 1.9g; protein 39.1g; carbohydrates 32.9g; fiber 1.4g; cholesterol 63mg; iron 4.4mg; sodium 371mg; calcium 122mg.