Fish Sticks
Fish sticks, low-fat style.
Preparation Time: 10 mins
Cooking Time: 10 mins
Yield: 4 x 3-1/2 oz cooked servings
Ingredients
- 1 lb cod fillets
- 1 1/2 cup corn flakes cereal
- 1/2 tsp garlic powder
- 1/4 tsp salt
- 2 Tbsp reduced-fat Parmesan style grated topping
Directions:
Preheat the oven to 500ºF. Spray a baking sheet with non-stick cooking spray and set aside.
Crush the corn flakes into a fine texture using a rolling pin or food processor. In a medium bowl, combine the crushed corn flakes with the garlic powder, salt and Parmesan topping.
Cut the cod fillets into 1/2 to 3/4-inch thick sticks. Lightly coat each side of the fish sticks with non-stick cooking spray, then coat evenly with the corn flake mixture. Place onto the baking sheet and spray the top of the fish sticks lightly again. Bake until golden brown, about 10 minutes.
Variations:
For the "Fish and Chips" effect, serve with Fun Fries.
Serving suggestion is not included in nutritional analysis.
Nutritional Info (per serving)
| CALORIES | 147 cals |
| Kilojoules | 615 kJ |
| Fat | 2.0 g |
| Saturated Fat | 0.5 g |
| Cholesterol | 51 mg |
| Sodium | 363 mg |
| Carbohydrates | 11.0 g |
| Fiber | 0.3 g |
| Total Sugars | 0.5 g |
| Protein | 21.0 g |
| Calcium | 25.0 mg |
Related Recipes
Fun Fries
This oven-baked Recipe Makeover knocks the "fry" out of French fries! Per serving: 201 calories and 5g fat. Saves: 65 calories and 8g fat.