Healthy and Kid Friendly Fish Sticks

I don’t know about you but fish is one of the toughest proteins to get my son to eat. Perhaps it’s because we don’t eat it often. Who knows. What I do know is that so many kids love fish sticks. Maybe because they’re hand held. Or could it be the coating?

I’m not really sure but it got be interested in revamping a recipe from a new cookbook.These fish sticks are healthy and fun. And the verdict? He loves them!

I sure hope you and your kids love them as well!

Healthy and Kid Friendly Fish Sticks

Author/Source:

adapted from Eating Well 500 Calorie Dinners

Ingredients:

• 8 ounces tiliapia fillets, cut into 3-inch strips
• 1/2 cup whole-wheat bread crumbs
• 1/2 cup cup whole grain bran flakes
• 1/2 teaspoon lemon pepper
• 1/2 teaspoon garlic salt
• 1/2 teaspoon paprika
• 1/4 cup whole wheat flour
• 1 egg white

Directions:

Preheat oven to 450 degrees. Coat an oven-safe grill pan (or wire rack placed on a baking sheet) with non-stick cooking spray. Mix breadcrumbs, bran flakes, lemon pepper, garlic salt, and paprika in a food processor until ground throughly. Place in a bowl. Beat egg whites in another bowl. Place flour in a third bowl. Dredge fish by coating in the egg white, then flour, then breadcrumb mixture. Place on prepared rack. Coat both sides of the breaded fish with cooking spray. Bake about 10 minutes, or until fish is cooked through and the breading is golden brown. 

Freezing Directions:

Let cool and then place each serving in a quart size freezer bag. To Serve: Defrost overnight. Microwave approx. 60 sec.

Nutritional Information:

Servings: 2 • Calories: 289 • Fat: 3 • Carbs: 37 • Protein: 31  • Fiber: 4 • Weight Watchers Points Plus: 7

This Post will be linked at:

• Real Food Wednesdays at Kelly the Kitchen Kop
• No Whine Wednesdays at Food on the Table
• What’s on the Menu Wednesday at Dining with Debbie
• Recipes I Can’t Wait to Try at At Home with Haley
• What’s On Your Plate at Good Cheap Eats
• What’s Cooking Wednesday at Turning the Clock Back

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This entry was posted on Wednesday, April 27th, 2011 at 8:04 am and is filed under Recipes. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.