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Fish Sticks and Veggies

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Fish Sticks and Veggies

3.7 from 3 votes
Print Pin Rate
Course: Main Course
Cuisine: American
Keyword: bake, dairy free, fish sticks, low fat, Veggies
Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Servings: 4 servings
Calories: 360kcal

Ingredients

  • 1 cup panko (Japanese bread crumbs)
  • 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 white
  • 12 ounce white fish fillet

Serve With

  • 4 medium carrot
  • 2 cup green peas, frozen
  • 2 medium orange

Instructions

  • Preheat oven to 450°F.
  • Set a wire rack on a baking sheet; coat with cooking spray.
  • Place breadcrumbs, lemon pepper, garlic powder, paprika, and salt into a shallow bowl and mix thoroughly (a pie plate would work great!). Place flour in a second shallow dish and egg whites in a third.
  • Dredge each strip of fish in the flour and then dip in the egg; roll in the breadcrumb mixture, coating on all sides. Place on the prepared rack and spray lightly with cooking spray.
  • Bake 10-15 minutes until fish is cooked through and the breading is golden brown and crisp.
  • Meanwhile, peel and dice carrots.
  • Steam carrots and peas (either over the stove or using a steamer) and serve alongside fish with orange wedges on the side.
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Nutrition

Calories: 360kcal | Carbohydrates: 51g | Protein: 26g | Fat: 6g | Saturated Fat: 1g | Cholesterol: 51mg | Sodium: 358mg | Fiber: 9g | Sugar: 6g

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