Tuesday, June 1, 2010

Thursday: Crispy Fish Sticks with Steamed Green Beans and Brown Rice

My kids love dipping fish sticks into ketchup. Actually they like to dip ANYTHING into ketchup. In their opinion, it's one of those "sauces" that goes well with anything. We used to buy packaged fish sticks, but I was paying around $5 for a small package that would barely feed all of us. So, I thought I would try my hand at this Eating Well homemade version, and my kids love them at half the price! Serve with green beans and brown rice.

Fish Sticks Recipe
4 servings

Cooking Spray

1 cup whole-wheat breadcrumbs (about 2 slices of bread processed)
1 cup whole-grain cereal flakes (like bran flakes)
1 tsp lemon pepper
1/2 tsp garlic powder
1/2 tsp smoked paprika or regular paprika
1/4 tsp salt
1/2 cup all-purpose flour
2 large egg whites, beaten
1 lb tilapia fillets, cut into strips

1. Preheat oven to 450* Fahrenheit. Set wire rack on a baking sheet, coat with cooking spray.
2. Place breadcrumbs through salt in a food processor. Blend until finely ground. Transfer to a shallow dish. 
3. Place flour in another shallow dish. Egg white in a third shallow dish. Dredge each fish strip into flour first, then the egg whites, lastly the bread crumbs. Place on prepared rack. repeat with remaining strips of fish. Coat both sides of breaded fish with cooking spray. 
4. Bake for about 10-12 minutes until golden brown. 


Plan and Prep Ahead

Here are some helpful techniques to make life a little easier once dinner time hits. These tips will especially help those that work full-time and don't have a lot of time to prepare dinner.

~Make breadcrumb mixture ahead of time.
~Cut up fish strips ahead and store in fridge.


Who likes to CHANGE IT UP? 

~Try sprinkling a little Parmesan cheese into breadcrumb mixture. 
~Instead of paprika try chili powder


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