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    You are in: Home / Recipes / Chef-Boy-I-Be Illinois' Baked Fish Sticks Recipe
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    Chef-Boy-I-Be Illinois' Baked Fish Sticks

    Total Time:

    Prep Time:

    Cook Time:

    25 mins

    10 mins

    15 mins

    Chef-Boy-I-Be Illinois's Note:

    Inspired by Eating Well Magazine and my partner's desire for fish and chips, here's a quick and delicious recipe for fish sticks. The whole grain coating with lemon zest provides that crunchy coating we expect with fish sticks and keeps the fish nice and moist. But, without all the oil typically used to fry fish, this is much healthier. We both thoroughly enjoyed these using perch fillets, but I think it would work equally well with a number of other fish. Served with oven baked potato wedges and mixed vegetables.

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    Ingredients:

    Servings:

    Units: US | Metric

    Directions:

    1. 1
      Preheat oven to 450°F Set a wire rack on a baking sheet and coat with cooking spray.
    2. 2
      Place breadcrumbs, cereal flakes, lemon zest, garlic powder, paprika, salt and pepper in a food processor or blender and process until finely ground. Transfer to shallow dish.
    3. 3
      Place flour in second shallow dish and egg beaters in a third shallow dish. Dredge each fillet in the flour, dip it in the egg beaters, and then coat all sides with the breadcrumb mixture. Place on the prepared rack. Coat both sides of the breaded fish with cooking spray.
    4. 4
      Bake until the fish is cooked through and breading is golden brown and crisp, about 10 to 15 minutes.

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    Nutritional Facts for Chef-Boy-I-Be Illinois' Baked Fish Sticks

    Serving Size: 1 (167 g)

    Servings Per Recipe: 4

    Amount Per Serving
    % Daily Value
    Calories 300.7
     
    Calories from Fat 26
    67%
    Total Fat 2.9 g
    4%
    Saturated Fat 0.6 g
    3%
    Cholesterol 102.0 mg
    34%
    Sodium 628.3 mg
    26%
    Total Carbohydrate 39.7 g
    13%
    Dietary Fiber 3.6 g
    14%
    Sugars 3.5 g
    14%
    Protein 28.3 g
    56%

    The following items or measurements are not included:

    Egg Beaters egg substitute

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