Eatingwell Fish Sticks

Name: Eatingwell Fish Sticks
Prep time: 32 min
Cook time: 32 min
Total time: 32 min
Yield: 40
Cuisine: Global
Ingredients: 237 milliliters whole-wheat dry breadcrumbs, (see Shopping Tip) or 1/2 cup plain dry breadcrumbs; 2 larges egg whites, beaten; 118 milliliters all-purpose flour; 1 teaspoons garlic powder; 1 teaspoon lemon pepper; 237 milliliters whole-grain cereal flakes; 1 teaspoons paprika; 0 teaspoons salt; 454 grams tilapia fillets, cut into 1/2-by-3-inch strips

Eatingwell Fish Sticks is If you have flour, paprika, egg whites, and a few other ingredients on hand, you can make it. From preparation to the plate, this recipe takes around 32 minutes.

Instructions

Preheat oven to 450F. Set a wire rack on a baking sheet; coat with cooking spray.

Ingredients you will need

Cooking Spray

Equipment you will use

Baking Sheet

Wire Rack

Oven

Place breadcrumbs, cereal flakes, lemon pepper, garlic powder, paprika and salt in a food processor or blender and process until finely ground.

Ingredients you will need

Garlic Powder

Lemon Pepper

Breadcrumbs

Paprika

Cereal

Salt

Equipment you will use

Food Processor

Blender

Transfer to a shallow dish.

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 breadcrumb mixture.

Ingredients you will need

Breadcrumbs

Egg Whites

All Purpose Flour

Fish

Dip

Egg

Place on the prepared rack. Coat both sides of the breaded fish with cooking spray.

Ingredients you will need

Cooking Spray

Fish

Bake until the fish is cooked through and the breading is golden brown and crisp, about 10 minutes.

Ingredients you will need

Fish

Equipment you will use

Oven

Equipment

Ingredients

Servings:

237milliliters

whole-wheat dry breadcrumbs, (see Shopping Tip) or 1/2 cup plain dry breadcrumbs 2larges

egg whites, beaten 118milliliters

all-purpose flour 1teaspoons

garlic powder 1teaspoon

lemon pepper 237milliliters

whole-grain cereal flakes 1teaspoons

paprika 0teaspoons

salt 454grams

tilapia fillets, cut into 1/2-by-3-inch strips

Recommended wine: Pinot Grigio, Gruener Veltliner, Pinot Noir

Fish on the menu? Try pairing with Pinot Grigio, Gruener Veltliner, and Pinot Noir. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. The FitVine Wine Pinot Grigio with a 4.4 out of 5 star rating seems like a good match. It costs about 18 dollars per bottle.