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Kid-Friendly Fish Sticks

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Course: Dinner, Lunch
Cook Time: 45 minutes
Servings: 5
Calories: 300kcal

Ingredients

  • 1 1/4 lb. white fish fillets such as cod (snapper, bass, halibut or hake)
  • 1/2 lemon
  • 1 cup low fat bread crumbs
  • 1/4 cup cornmeal
  • 2 Tbsp. olive oil
  • 2 eggs
  • 1/3 cup fat-free mayonnaise
  • 3 tsp. lemon juice
  • 1/4 tsp. paprika (optional)

Instructions

  • Preheat the oven to 425℉. Line a baking tray with parchment paper. Set aside.
  • Cut the fish fillets into 1-inch strips lengthwise, and then in half horizontally. Let sit in a bowl with lemon juice for 5 minutes.
  • Meanwhile, in a medium bowl mix together the bread crumbs, cornmeal, salt, pepper and olive oil. Mix well.
  • In a separate bowl, lightly beat the eggs. Pat the fish dry and dip into the eggs, allowing the excess to drip off. Then dip into the panko mixture, pressing to cover the fish evenly with the breadcrumbs. Repeat and transfer to the prepared baking sheet, allowing space between the breaded fish.
  • Bake until the fish is cooked through and the crust is golden, about 20-25 minutes, turning halfway through.
  • While the fish is baking, put the mayonnaise into a small bowl. Beat in the lemon juice one teaspoon at a time, until desired consistency and flavor. Beat in the paprika, if using.
  • If not serving the fish sticks right away, transfer to a wire rack. Serve with the lemon mayo.

Nutrition

Calories: 300kcalCarbohydrates: 25gProtein: 28gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gCholesterol: 58mgSodium: 359mgPotassium: 461mgFiber: 2gSugar: 4gVitamin A: 124IUVitamin C: 7mgCalcium: 57mgIron: 2mg
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Nutrition Facts
Kid-Friendly Fish Sticks
Amount per Serving
Calories
300
% Daily Value*
Fat
 
10
g
15
%
Saturated Fat
 
2
g
13
%
Polyunsaturated Fat
 
2
g
Monounsaturated Fat
 
6
g
Cholesterol
 
58
mg
19
%
Sodium
 
359
mg
16
%
Potassium
 
461
mg
13
%
Carbohydrates
 
25
g
8
%
Fiber
 
2
g
8
%
Sugar
 
4
g
4
%
Protein
 
28
g
56
%
Vitamin A
 
124
IU
2
%
Vitamin C
 
7
mg
8
%
Calcium
 
57
mg
6
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.