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

If you don't have a baking rack, line a baking sheet with foil and coat with cooking spray. Increase baking time by 2 minutes, and turn the fillets after 7 minutes.

Recipe by Cooking Light August 2014


Credit: Randy Mayor; Styling: Lindsey Lower

Recipe Summary test

10 mins
25 mins
Serves 4 (serving size: about 3 fish sticks and 2 tablespoons ketchup mixture)


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 425°.

  • Place a wire rack on a large baking sheet. Coat rack with cooking spray. Place cereal in a large zip-top bag; roll with a rolling pin until crushed. Place crushed cereal, rind, and 1/4 teaspoon pepper in a shallow dish. Combine juice and egg in a shallow dish, stirring with a whisk.

  • Sprinkle fish evenly with 1/4 teaspoon pepper and salt. Dip fish in egg mixture; dredge in cereal mixture. Arrange fish on prepared rack; bake at 425° for 12 minutes or until fish flakes easily when tested with a fork.

  • Combine remaining 1/2 teaspoon pepper, pineapple, ketchup, and soy sauce in the bowl of a mini food processor; process until smooth. Serve ketchup mixture with fish sticks.

Nutrition Facts

204 calories; fat 3.3g; saturated fat 1.1g; mono fat 1g; poly fat 0.7g; protein 26g; carbohydrates 18g; fiber 2g; cholesterol 103mg; iron 1mg; sodium 533mg; calcium 24mg.