Fish

EatingWell Fish Sticks takes several minutes to prepare.

EatingWell Fish Sticks takes several minutes to cook.

EatingWell Fish Sticks makes 4 servings.

The ingredients for EatingWell Fish Sticks are:

Canola oil cooking spray
Whole wheat dry breadcrumbs (1 cup)
Whole grain cereal flakes (1 cup)
Lemon pepper seasoning (1 tsp)
Garlic powder (0.5 tsp)
Paprika (0.5 tsp)
Salt (0.25 tsp)
Flour (0.5 cup)
2 large egg whites
1 pound tilapia fillets, cut into 1/2-by-3in strips

Here is how you make EatingWell Fish Sticks:

1. Preheat oven to 450 degrees. Set a wire rack on a baking sheet and coat with cooking spray.2. Place breadcrumbs, cereal flakes, seasonings, in food processor or blender and process until finely ground. Transfer to a shallow dish.3. Place flour in a second shallow dish and egg whites in a third shallow dish. Dredge each strip of fish in the flour, dip it in the egg, and then coat all sides with the breadcrumbs mixture. Place on the prepared rack. Coat both sides of the breaded fish with cooking spray.4. Bake until teh fish is cooked through and breading is golden brown and crisp, about 10 minutes.Number of Servings: 4Recipe submitted by SparkPeople user CAJUN_SCARLETT.

The nutritional information for EatingWell Fish Sticks is:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 239.2

• Total Fat: 2.5 g
• Cholesterol: 55.0 mg
• Sodium: 497.3 mg
• Total Carbs: 25.7 g
• Dietary Fiber: 2.7 g
• Protein: 26.3 g