Baked Fish Sticks

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Serving: Makes 4 servings.
Prep Time: 20 Minutes
Cooking Time: 10 to 12 Minutes

Making fish sticks from scratch is quick and easy. Once you try them, you’ll be hooked! The panko breadcrumbs mixed with regular breadcrumbs, Parmesan cheese and seasonings gives them a crispy, crunchy coating without the need to deep fry.

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1. Wash hands with soap and water.

2. Rinse fresh produce.

3. Preheat oven to 400 degrees Fahrenheit.

4. In a medium shallow dish, combine both breadcrumbs, Parmesan cheese, seafood seasoning, paprika, garlic powder and pepper; set aside.

5. In another shallow dish, add egg whites. Dip fish pieces in egg whites, letting excess drip off; dredge in crumb mixture.

6. Place on a baking sheet that has been coated with cooking spray. Wash hands after handling raw fish and eggs.

7. Lightly spray nuggets with cooking spray and bake for 10 to 12 minutes or fish has reached an internal temperature of 145 degrees Fahrenheit as verified by an instant read food thermometer, and is crispy and browned.

8. Serve with tartar sauce and a salad with tomatoes.

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Nutrition Facts

Nutrition Information Per Serving
Calories: 231 (Calories from Fat: 27)
Total Fat: 3g (Saturated Fat: 1g)
Protein: 37g)
Total Carbohydrates: 12g (Dietary Fiber: 2g
Sugars: 4g)
Cholesterol: 77mg
Sodium: 596mg