Recipes ofKurt Dixon

Registered dietitian

Body Refined, a Health & Wellness practice

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Fish Sticks by Weelicious

Saturday, April 21, 2018
timer
Total time
15 minutes
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Preparation time
5 minutes
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Portions
10

Stop buying frozen fish sticks. There is nothing fish about it. It's more filler than fish. As a matter of fact, it isn't even fish. In most cases, it's chicken filler with artificial fish flavoring.

Ingredients
or1/2 Cups whole wheat flour
or1/2 Cup Whole Wheat Breadcrumbs
or1 Tsp Vegit
or1 egg
or1/2 Lb. Fish (tilapia, opah or any firm white fish will do), cut into 2-inch-long sticks
or2-3 Tbsp olive oil
Preparation
1.
In a bowl, whisk together the flour, breadcrumbs and Vegit.
2.
In a separate bowl, whisk the egg.
3.
Dip the fish sticks in the egg, then coat with the flour mixture. If you keep one hand dry it will prevent your hands and the fish sticks from becoming clumpy with breadcrumbs.
4.
Place on a plate until all of the fish sticks are lightly coated.
5.
Heat 1-2 Tbsp of the oil in a saute pan over medium heat.
6.
Cook half of the fish sticks for 2-3 minutes until golden.
7.
Turn them and cook on the other side for 2-3 minutes or until fully cooked through.
8.
Repeat with remaining oil and fish sticks.
9.
Cool and serve.
10.
You can also prepare as directed up to step 4, freeze in a zip lock bag for later. Unlike frozen fish sticks, you will need to let them thaw then cooked as directed.
Nutritional information
Per 100 gPer stick (42 g)% DRI
Energy226 kcal95 kcal5 %
Fat10 g4 g6 %
Fatty acids, total saturated2 g1 g4 %
Cholesterol71 mg30 mg10 %
Sodium140 mg59 mg2 %
Carbohydrate20 g8 g3 %
Sugars1 g0 gremove
Fiber2 g1 g4 %
Protein16 g7 gremove