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Fish Sticks from Scratch

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Fish Sticks from Scratch

4 from 1 vote
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Course: Main Course
Cuisine: American
Keyword: dairy free, fish sticks, lowfat
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Servings: 4 servings
Calories: 589kcal

Ingredients

  • 12 ounce white fish fillet
  • 2 teaspoon vinegar, balsamic
  • 3/4 teaspoon salt
  • 1/2 teaspoon paprika
  • 2 large egg
  • 1 1/2 cup bread crumbs, plain
  • 1/4 teaspoon black pepper, ground
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder

Serve With

  • 1 cup brown rice, raw
  • 1 medium apple
  • 1 cup mandarin oranges, canned in juice
  • 1/4 cup cranberries, dried
  • 1 medium cucumber
  • 2 medium carrot

Instructions

  • Preheat oven to 450°F. Line baking sheet with foil and spray with cooking spray; set aside.
  • Cook rice as directed on package. Meanwhile, slice fish into strips. Whisk together vinegar, salt and paprika; pour over fish sticks.
  • Whisk eggs in a shallow dish. In a separate shallow dish, mix bread crumbs, pepper, and garlic and onion powders. Dip each fish stick in egg, then breading. Place onto prepared baking sheet. Bake for 8-10 minutes or until fish flakes easily with a fork.
  • Core and chop apple. Mix with mandarin oranges and cranberries. Slice cucumber and cut carrots into sticks.
  • Serve fish sticks with rice, fruit salad, carrot and cucumber slices.
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Nutrition

Calories: 589kcal | Carbohydrates: 93g | Protein: 30g | Fat: 11g | Saturated Fat: 2g | Cholesterol: 144mg | Sodium: 847mg | Fiber: 7g | Sugar: 23g

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