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Baked Homemade Fish Sticks
One serving is 5 Green, 4 Blue, and 4 Purple points.
.
Makes:
4
servings
Calories:
221
Author:
Alisha Hughes
Ingredients
▢
1/2
cup
dry bread crumbs
▢
2
tablespoons
grated Parmesan cheese
▢
1/2
teaspoon
paprika
▢
1
teaspoon
lemon-pepper seasoning
▢
1/2
teaspoon
salt
▢
1/2
cup
flour
▢
1
large egg
▢
1
egg white
▢
1-1/2
pounds
cod fillets
▢
Cooking spray
Instructions
Preheat oven to 400°F. In a shallow container mix bread crumbs, Parmesan cheese, paprika, lemon-pepper seasoning, and salt.
Put flour in a separate shallow container. In a third shallow container mix egg and white.
Cut cod fillets into cute little strips.
Dip fish in the flour, the egg mixture, and then in the bread crumb mixture.
Place fish sticks on a pan and spray with cooking spray. Flip the fish sticks and spray the tops with cooking spray.
Bake in oven for 11-13 minutes or until fish is fully cooked and slightly browned.
One serving is 4 ounces baked fish sticks.
Nutrition Facts
Baked Homemade Fish Sticks
Amount Per Serving (4 ounces breaded and baked fish sticks)
Calories
221
Calories from Fat 72
% Daily Value*
Fat
8g
12%
Saturated Fat 1g
6%
Cholesterol
139mg
46%
Sodium
1458mg
63%
Carbohydrates
11g
4%
Fiber 1g
4%
Sugar 1g
1%
Protein
27g
54%
* Percent Daily Values are based on a 2000 calorie diet.