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Name: Crunchy Fish Sticks
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 4
Cuisine: not set
Ingredients: 1 pound skinless Pacific cod or other thick fillet of firm; 1 teaspoon kosher salt; 1 cup whole wheat bread crumbs; 2 Tablespoons white whole wheat flour; 1/4 cup or bunch Fresh parsley chopped; 1 Lemon zested and juiced (save juice to drizzle over cook; 2 Tablespoons Olive oil; 1/2 teaspoon Paprika; 1/2 teaspoon Kosher Salt; 1 pinch Black pepper

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INGREDIENTS

1 pound skinless Pacific cod ; or other thick fillet of firm
1 teaspoon kosher salt
1 cup whole wheat bread crumbs
2 Tablespoons white whole wheat flour
1/4 cup or bunch Fresh parsley ; chopped
1 Lemon ; zested and juiced (save juice to drizzle over cook
2 Tablespoons Olive oil
1/2 teaspoon Paprika
1/2 teaspoon Kosher Salt
1 pinch Black pepper

Servings

INSTRUCTIONS

1. Preheat oven to 425 degrees and adjust the oven rack to the top third.

2. Line a baking sheet with foil and lay out all the fish. Season both sides with 1 teaspoon of kosher salt – set aside.

3. On a large plate, stir to combine bread crumbs, flour, parsley, lemon zest, olive oil, paprika, and salt & pepper.

4. Press each piece of fish down lightly into the bread crumb mixture so that the crumbs will stick - set back onto baking sheet.

5. Place the baking dish into the oven and bake for 10 minutes. Drizzle fresh lemon juice over the fish sticks before serving.

NOTES

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Nutrition

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Serving Size: 1 Serving (207g)
Recipe Makes: 4 Servings

Calories: 268
Calories from Fat: 44 (16%)

Amt Per Serving		% DV

	Total Fat 4.8g	6 %
	Saturated Fat 0.9g	5 %
	Monounsaturated Fat 1.8g
	Polyunsanturated Fat 1.4g
Cholesterol 0mg		0 %
Sodium 864.5mg		30 %
Potassium 163.3mg		4 %
Total Carbohydrate 48.7g		14 %
	Dietary Fiber 4.1g	16 %
	Sugars, other 44.6g
Protein 8.6g		12 %
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.

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Calories per serving: 268

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