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Name: Fish Sticks
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4
Cuisine: American
Ingredients: 16 ounces Cod or any whitefish; 3/4 cup panko bread crumbs (considering replacing coconut next time); 3/4 cup pecorino cheese shredded (considering replacing coconut next time); 3 whole egg whites; 2 teaspoon sea salt; 1 teaspoon ground black pepper; 1/4 teaspoon garlic powder; 1/4 teaspoon onion powder; 1/2 teaspoon Dried oregano; 1/2 teaspoon dried parsley; 3/4 cup Flour; 1/3 cup greek yogurt; 1/3 cup Low fat mayonnaise; 2 tablespoons dijon mustard

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INGREDIENTS

16 ounces Cod ; or any whitefish
3/4 cup panko bread crumbs ; (considering replacing coconut next time)
3/4 cup pecorino cheese ; shredded (considering replacing coconut next time)
3 whole egg whites
2 teaspoon sea salt
1 teaspoon ground black pepper
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/2 teaspoon Dried oregano
1/2 teaspoon dried parsley
3/4 cup Flour
1/3 cup greek yogurt
1/3 cup Low fat mayonnaise
2 tablespoons dijon mustard

INSTRUCTIONS

- preheat oven to 425

- lay out 3 bowls and fill as follows

(1) flour + garlic + salt + pepper + onion + oregano + parsley

(2) pecorino cheese and panko crumbs

(3) egg whites

- cut the cod into pieces the size of your index finger

- dip into flour and spice mixture and cover fully

- dip into egg white cover fully but don't let "soak" or sit in egg whites

- dip into crumbs and cheese mixture

Tip... use one hand to dip into flour and spices, then another hand for the rest as a wet mixture (egg whites) mixing with the flour cheese and panko will get pretty sticky and stick to your fingers / build up over time.

place on baking sheet with parchment paper for 10 min, turn, and bake for another 5-10 min until golden brown.

NOTES

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Fish Sticks

16 ounces Cod or any whitefish
3/4 cup panko bread crumbs (considering replacing coconut next time)
3/4 cup pecorino cheese shredded (considering replacing coconut next time)
3 whole egg whites
2 teaspoon sea salt
1 teaspoon ground black pepper
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/2 teaspoon Dried oregano
1/2 teaspoon dried parsley
3/4 cup Flour
1/3 cup greek yogurt
1/3 cup Low fat mayonnaise
2 tablespoons dijon mustard

- preheat oven to 425
- lay out 3 bowls and fill as follows
(1) flour + garlic + salt + pepper + onion + oregano + parsley
(2) pecorino cheese and panko crumbs
(3) egg whites
- cut the cod into pieces the size of your index finger
- dip into flour and spice mixture and cover fully
- dip into egg white cover fully but don't let "soak" or sit in egg whites
- dip into crumbs and cheese mixture

place on baking sheet with parchment paper for 10 min, turn, and bake for another 5-10 min until golden brown.

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Nutrition

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Serving Size: 1 Serving (246g)
Recipe Makes: 4 Servings

Calories: 373
Calories from Fat: 77 (21%)

Amt Per Serving		% DV

	Total Fat 8.5g	11 %
	Saturated Fat 1.3g	6 %
	Monounsaturated Fat 2g
	Polyunsanturated Fat 4.4g
Cholesterol 48.8mg		15 %
Sodium 1348.2mg		46 %
Potassium 650.4mg		17 %
Total Carbohydrate 47g		14 %
	Dietary Fiber 2g	8 %
	Sugars, other 45g
Protein 26.6g		38 %
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.

About Our Nutrition Facts

Calories per serving: 373

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