Lemony Baked Fish Sticks

Name: Lemony Baked Fish Sticks
Prep time: 20 min
Cook time: 20 min
Total time: 20 min
Yield: 8
Cuisine: Global
Ingredients: 1 Tbsp canola oil; 907 grams cod, flounder, or other white fish fillets; 2 egg whites; 2 larges eggs; 118 milliliters 2% reduced-fat milk; 1 teaspoons salt; 8 servings Lemony Breading Mix

Lemony Baked Fish Sticks might be just the main course you are searching for. One portion of this dish contains about 23g of protein, 4g of fat, and a total of 135 calories. This recipe serves 8. From preparation to the plate, this recipe takes roughly 20 minutes. It is a good option if you're following a gluten free and pescatarian diet. Head to the store and pick up canolan oil, lemony breading mix, eggs, and a few other things to make it today. To use up the eggs you could follow this main course with the Rose Levy Beranbaum's Chocolate Tomato Cake with Mystery Ganache as a dessert.

Instructions

Coat a jelly-roll pan with cooking spray. Coat bottom of pan evenly with canola oil. Set aside.

Ingredients you will need

Cooking Spray

Canola Oil

Jelly

Roll

Equipment you will use

Frying Pan

Rinse fish fillets in running water; pat dry on paper towels.

Ingredients you will need

Fish Fillets

Water

Equipment you will use

Paper Towels

Sprinkle salt evenly on each side of fillets.

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Salt

Cut fish into 1- x 2-inch strips; set aside.

Ingredients you will need

Fish

Beat eggs, egg whites, and milk in a pieplate or shallow dish with a fork until well blended.

Ingredients you will need

Egg Whites

Egg

Milk

Place Lemony Breading

Mix in a large zip-top plastic bag. Dip fish strips into egg mixture; add a few at a time to breading mix in bag. Shake to coat.

Ingredients you will need

Dip

Fish

Egg

Equipment you will use

Ziploc Bags

Place breaded fish in prepared jelly-roll pan; repeat with remaining fish strips.

Ingredients you will need

Jelly

Fish

Roll

Equipment you will use

Frying Pan

Bake at 400 for 15 to 20 minutes or until breaded fillets are golden brown.

Equipment you will use

Oven

Serve immediately.

Equipment

Ingredients

Servings:

1Tbsp

canola oil 907grams

cod, flounder, or other white fish fillets 2

egg whites 2larges

eggs 118milliliters

2% reduced-fat milk 1teaspoons

salt 8servings

Lemony Breading Mix

Recommended wine: Pinot Grigio, Gruener Veltliner, Pinot Noir

Pinot Grigio, Gruener Veltliner, and Pinot Noir are my top picks for Fish. 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. You could try Santi Sortesele Pinot Grigio. Reviewers quite like it with a 4.4 out of 5 star rating and a price of about 17 dollars per bottle.