Not Yo Momma’s Fish Sticks- But They Taste Like They Are!
Serves: 4
BONUS: You get your energy boosting whole grain carbohydrates/ protein combo with this comfort food, so just be sure to round this out meal with some veggies—and call it one delicious and healthy night! Fish Sticks Nutrition Facts: Per Serving : Calories 284 , Carbohydrate 28.5g, Fat 2.7g, Protein 39.4 g, Fiber 3 g
  • Cooking Spray
  • 1 cup whole wheat dry breadcrumbs or ½ cup plain dry breadcrumbs
  • 1 cup whole grain cereal flakes
  • 1 freshly squeezed lemon
  • 1 teaspoon pepper
  • ½ teaspoon garlic powder
  • ¼ teaspoon salt
  • ½ cup all- purpose flour
  • 2 large egg whites, beaten
  • 1 pound tilapia filets, cut into ½ by 3 inch strips
  1. Preheat oven to 450 degrees Fahrenheit. Set a wire rack on a baking sheet; coat with cooking spray.
  2. Line up 3 shallow dishes. These will be used for dipping the fish in the coating.
  3. Add breadcrumbs, cereal flakes, garlic powder, paprika, and salt into a blender and mix until finely ground. Transfer to the first shallow dish.
  4. Place flour in another shallow dish and egg whites in the third. Dunk 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. Coat both sides of the breaded fish with cooking spray.
  5. Bake until the fish is cooked through and the breading is golden brown and crisp, about 10 minutes.
  6. Squeeze lemon juice over fish and Enjoy!
  7. These fish sticks are packed with protein, low in saturated fat and a good source of Vitamin C (thank you lemon! :)), riboflavin and vitamin B12.
Recipe by Nutrition Twins at