Want healthy meals your kids will love?
Get our Meal Plan
Want healthy meals your kids will love?

Fabulous Fish Sticks

No Comments
Jump to Recipe

Fabulous Fish Sticks

No ratings yet
Print Pin Rate
Course: Main Course
Cuisine: American
Keyword: Fabulous Fish Sticks
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 4
Calories: 488kcal

Ingredients

  • 1 none cooking spray
  • 1 cup panko (Japanese bread crumbs)
  • 1 cup cereal, bran flakes
  • 1 teaspoon lemon pepper
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • 1/4 teaspoon salt
  • 1/2 cup flour, all-purpose
  • 2 large egg
  • 12 ounce fish, halibut

Serve With

  • 1 cup brown rice, raw
  • 1 medium bell pepper, green
  • 1 medium bell pepper, yellow
  • 2 cup blueberries

Instructions

  • Preheat oven to 450°F. Set a wire rack on a baking sheet, then coat with cooking spray.
  • Cook rice as directed on package, then cover and set aside.
  • Place breadcrumbs, cereal flakes, lemon pepper, garlic powder, paprika, and salt in a food processor or blender and process until finely ground. Transfer to a shallow dish.
  • Place flour in a second shallow dish and egg whites in a third shallow dish.
  • Carefully cut fish into thick slices. Dredge each strip of fish in the flour, dip it in the egg, and then coat all sides with the breadcrumb mixture. Place on the prepared rack, then coat both sides with cooking spray.
  • Bake fish about 10 minutes until cooked through and the breading is golden brown and crisp. Meanwhile, slice bell peppers.
  • Serve fish sticks with rice, pepper slices, and blueberries on the side.
Tried this recipe?Mention @SuperHealthyKids or tag #SuperHealthyKids!

Nutrition

Calories: 488kcal | Carbohydrates: 83g | Protein: 28g | Fat: 6g | Saturated Fat: 1g | Cholesterol: 135mg | Sodium: 323mg | Fiber: 7g | Sugar: 10g

Leave a Comment:
Did you make this recipe? Leave a review!

Your email address will not be published. Required fields are marked *

Recipe Rating




0 Comments