Simple healthier version of fish sticks. My husband is a fish stick kinda guy. I developed this simple recipe to accomidate him and our daughter. The fish stays moist and the crust is crunchy.
Preheat oven to 350. Rinse and dry filets. Beat 2 eggs in shallow dish, such as pie plate. Place 1 package of Shake-N-Bake seasoning into another pie plate. Line a cookie sheet with foil [for easy clean up]. Spray foil with olive oil or non-stick cooking spray. Dip fish filets into egg, coating well. Place filets into seasoning, coat well, patting in crumbs. Put filet on foil lined pan and repeat with remaining filets. Lightly spray tops of filets with olive oil or non-stick cooking spray and place in oven. Bake 15-22 min depending on thickness of fish. Coating should be golden brown and crispy when done.
Can be made with almost any white fish. Ling Cod and Rock Cod work well. Halibut works well. Adjust cooking time to accomidate fish thicknesses. Filets can be cut into smaller pieces and the same technique used to make fish nuggets too.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 Serving (193g)|
|Recipe Makes: 4|
|Calories from Fat: 48 (24%)|
|Amt Per Serving||% DV|
|Total Fat 5.3g||7 %|
|Saturated Fat 2.1g||10 %|
|Monounsaturated Fat 2g|
|Polyunsanturated Fat 1.1g|
|Cholesterol 189.8mg||58 %|
|Sodium 122.4mg||4 %|
|Potassium 540.9mg||14 %|
|Total Carbohydrate 0.2g||0 %|
|Dietary Fiber 0g||0 %|
|Sugars, other 0.2g|
|Protein 36.9g||53 %|
Powered by: USDA Nutrition Database
Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.
Calories per serving: 197
Get detailed nutrition information, including item-by-item nutrition insights, so you can see where the calories, carbs, fat, sodium and more come from.