I created this recipe so that little people will find fish more appealing! Many parents aren't sure how to cook fish and this recipe not only makes it easy, but is a big hit with kids. I noticed that the frozen fish sticks are usually loaded with trans-fat and other unwanted preservatives – things that don't help little bodies grow strong.
Yields: 4 Servings
1lb fish fillet, (wild salmon or tilapia) skinless, boneless, cut into long strips 3-4 inches long
1 cup of whole wheat or white breadcrumbs
¼ cup yellow corn meal
2 egg whites
1 tbsp grated Parmesan
¼ tsp paprika
½ tsp garlic powder
½ tsp onion powder
¼ tsp salt
¼ tsp freshly ground black pepper
1 tbsp olive oil
non-fat cooking spray
On a piece of wax paper or aluminum foil, stir together the breadcrumbs, corn meal, Parmesan, paprika, garlic and onion powder. Spread the fillet out on a piece of wax paper or aluminum foil. Sprinkle both sides with salt and pepper. In a shallow dish, beat egg. Then dip the fillet chunks into the egg and coat in the breadcrumb mixture.
Coat a large skillet with cooking spray. Heat the olive oil over medium-high heat. Brown the fillet nuggets on the first side, cooking three-four minutes, until breadcrumb coating is crispy and golden. Turn fillet sticks and cook an additional two-three minutes until the fillet is cooked through. Serve immediately or cool completely before packing in an air-tight container.
Nutrition Facts (per serving) serving size 4 oz: calories 303, protein 30g, carbohydrates 29g, fat 7g, saturated 2g, cholesterol 58mg, fiber 2g, sodium 778mg