Saturday, November 17, 2012

Oven Fried Fish Sticks

  • 1 lb tilapia (or other fish.  You can use swai or cod), cut into strips
  • 1 cup of corn flakes
  • 1 tbsp Louisiana style fish fry (or just use seasoned corn meal)
  • salt & pepper to taste
  1.  Preheat the oven to 450.
  2. Crush the cornflakes in a food processor or a magic bullet (or just do it by hand).
  3. place the corn flakes, fish fry, salt and pepper in a bowl and stir to mix.
  4. Spray a cookie sheet with cooking spray.  Dip the fish pieces in the breading mixture and pat the breading onto the fish nice and thick (you still won't use it all), and place the fish on the cookie sheet.
  5. Spray the fish again with cooking spray, and bake for 15 minutes.
Makes 4 servings

Nutrition
Calories 128
Fat 2.5
Sat Fat 1g
Cholesterol 40mg
Sodium  166mg
Potassium 11mg
Carb 7g
Sugar 1g
Protein 20.5

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