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.
- 3/4 cup seasoned whole wheat breadcrumbs
- 1/4 cup ground flax
- 1 tablespoon grated Parmesan
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/4 teaspoon paprika
- 1/4 teaspoon freshly ground black pepper
- 2 egg whites
- 1 pound fish fillets, (wild salmon or tilapia) skinless, boneless, cut into long strips 3-4 inches long
- 1/4 teaspoon salt
- Non-stick cooking spray
- 1 tablespoon olive oil
- On a piece of wax paper or aluminum foil, stir breadcrumbs, flax, Parmesan, and paprika, garlic, and onion powder together. Spread the fish out on a piece of wax paper or aluminum foil. Sprinkle both sides with salt and pepper. In a shallow dish, beat egg. Dip the chicken chunks into the egg and then coat in the breadcrumb mixture.
- Coat a large skillet with cooking spray. Heat the olive oil over medium-high heat. Brown the fish nuggets on the first side, cooking 3 to 4 minutes, until breadcrumb coating is crispy and golden. Turn fish sticks and cook an additional 2 to 3 minutes until fish is no longer translucent and cooked through. Serve immediately or cool completely before packing in an air-tight container.
Nutritional Stats Per Serving (4 ounces): 276 calories, 29 g protein, 23g carbohydrates, 9 g fat (1 g saturated), 58 mg cholesterol, 3g fiber, 646 mg sodium
Weight Watchers® Points Plus: 7
Wine Pairing: Sauvignon Blanc, Sancerre