Fish sticks befitting a fit figure!

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  • Preparation Time

    15 minutes

  • Cooking Time

    10-12 minutes

  • Difficulty Rating

    1

  • Health Level

    5

  • Serves

    4

Total Shares 0

Ingredients

  1. ½ lb. / 227 g cod fillets (cod, sole, pollack, halibut, etc.), cut into 1-inch / 2½-cm width strips
  2. ½ cup dry whole grain bread crumbs or corn meal
  3. ½ tsp. / 3 g salt or substitute
  4. ½ tsp. ground paprika, sweet or smoke
  5. ½ tsp. / 2 g lemon zest
  6. ½ tsp. / 1 g ground black or white pepper
  7. ½ cup / 60 g whole grain flour
  8. 1 egg, preferably organic pastured or omega-3, beaten
  9. 2 Tbsp. / 30 ml olive oil

Directions

  1. Preheat oven to 400°F/200°C. Brush or mist baking sheet with 1 tablespoon / 15 ml oil.
  2. Fill three shallow bowls or deep plates with the following: one with a mixture of bread crumbs and seasonings, 1 with flour, and 1 with egg.
  3. Dip fish in flour to coat both sides, shaking off excess.
  4. Dip floured fish in egg, then in crumb mixture. Pat to ensure coating sticks.
  5. Place coated fish on prepared baking sheet. Mist with remaining oil.
  6. Bake 5-6 minutes, then turn. Bake for an additional 5-6 minutes, or until the coating just begins to brown, and the fish flakes easily with a fork.

Can be frozen and reheated.

Serving size:2 oz / 57 g (1 1-inch / 2½-cm strip)

Exchanges per Serving: 1 Carb, 1⅔ Protein, 0 Fat

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Comments 10

    • Ossie-Sharon

      Hi, Franella. You can find that information for all Trim Down Club recipes on each recipe page at the top right (number of servings) and bottom left (exchanges per serving). The exchanges have the following approximate nutritional values:
      1 carb exchange = 15 grams of carbohydrates + up to 3 grams of protein
      1 protein exchange = 7 grams of protein + up to 5 grams of fat
      1 fat exchange = 5 grams of fat
      1 fruit exchange = 15 grams of carbohydrates
      1 vegetable exchange = 5 grams of carbohydrates + up to 2 grams of protein
      1 sweet exchange = up to 15 grams of carbohydrates + up to 5 grams of fat
      1 free exchange = up to 5 grams of carbohydrates or up to 2 grams of protein or fat

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