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Recipes
Shopping list
Ingredients
- 1 ½ lb firm, white fish filets (like cod or haddock), thawed if needed
- 2 cups cornflakes cereal
- Large zip-top bag
- ½ teaspoon seasoned salt
- ½ teaspoon all-purpose (or Italian) seasoning
- ½ cup egg substitute (or 2 large eggs, beaten)
- Cooking spray
Steps
- Preheat oven to 400°F. Cut fish into ¾-inch-wide strips. Place cereal in large zip-top bag. Seal tightly and crush cereal with fingertips (or process in food processor) until ground finely. Add seasonings and mix until well blended. Place mixture in shallow bowl. Place eggs in second shallow bowl.
- Dip each fish “stick” into eggs (allowing excess to drip off), then dip into crumb mixture. Coat both sides of fish with crumbs; press with fingertips to evenly coat.
- Place fish sticks on baking sheet. Coat fish with cooking spray. Bake 8–12 minutes and until 145°F (and crust is golden). Cook time varies depending on thickness of the fish. Serve.
Amount per ¼ recipe serving: Calories 180, Total Fat 2.5g, Sat Fat 0g, Trans Fat 0g, Chol 65mg, Sodium 750mg, Total Carb 13g, Fiber 1g, Sugars 2g, Protein 27g, Calc 2%, Vitamin A 2%, Vitamin C 0%, Iron 6%