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Crispy Fish Sticks and Sauce
Recipes
Crispy Fish Sticks and Sauce
4 servings
25 minutes total

Ingredients

  • Cooking spray
  • 4 (6 oz) firm white fish fillets (such as haddock, cod, or mahi-mahi; about 1 ½ lb)
  • 2 ¾ cups crispy rice cereal
  • ¼ cup all-purpose flour
  • ½ teaspoon salt-free garlic-herb seasoning
  • ¾ cup egg whites (or egg substitute)
  • ⅓ cup light mayonnaise
  • 2 tablespoons lemon juice
  • 2 tablespoons honey

Steps

    1. Preheat oven to 450°F. Coat baking sheet with spray. Crush rice cereal and place in shallow dish; stir in flour and seasoning. Whisk egg whites until frothy.
    2. Cut fish into 1-inch-wide strips. Dip fish in egg whites, then roll in cereal mixture to coat; arrange on baking sheet (wash hands). Coat top of fish with spray; bake 10–12 minutes until centers flake easily and are 145°F.
    3. Whisk mayonnaise, lemon juice, and honey until blended. Serve fish sticks with sauce.
    Note: Always check fish for bones.

Amount per ¼ recipe serving: Calories 330, Total Fat 7g, Sat Fat 0g, Trans Fat 0g, Chol 90mg, Sodium 600mg, Total Carb 34g, Fiber 0g, Sugars 12g, Protein 31g, Calc 2%, Vitamin A 0%, Vitamin C 0%, Iron 35%