Fish Sticks
Even fish haters and the pickiest kids can’t turn down these crisp,
puffed morsels of fish. Pollack is the ideal choice, since it holds
together best when cooked, though cod or haddock also work well.
Serve the sticks with tartar sauce and a quick slaw of packaged
shredded cabbage tossed with a little low-fat Italian dressing.
Number of Servings: 8
Serving Size: 2 sticks
1 Tbsp canola oil
1 egg
2/3 cup instant potato flakes
2 lb firm white fish fillets, such as pollack, cod, or
haddock, cut into 16 4-inch-long, 1/2-inch-wide strips
Pinch seasoned salt
Pinch cayenne pepper
1. Preheat the oven to 400 degrees F.
2. Grease a baking sheet with the oil. Beat the egg in a
small shallow bowl, and pour the potato flakes in a pie
plate or shallow bowl.
3. One at a time, dip the fish fillets in the egg mixture,
then dredge in the potato flakes, pressing with your fingers
to help the flakes adhere. Place the fish on the prepared
baking sheet.
4. Sprinkle the fish with the seasoned salt and cayenne
pepper. Bake, turning once, until puffy and golden, 20-25
minutes.
Exchanges Per Serving
3 Very Lean Meat
Nutrition Information
Amount per serving
Calories 126
Calories from Fat 24
Total Fat 3 g
Saturated Fat 0 g
Cholesterol 75 mg
Sodium 78 mg
Total Carbohydrate 3 g
Dietary Fiber 0 g
Sugars 0 g
Protein 21 g