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Oven-Baked Fish Sticks

Oven-Baked Fish Sticks
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Serves 8| Hands-On Time: | Total Time:

Ingredients

Directions

  1. Heat oven to 450° F. On a large rimmed baking sheet, toss the bread crumbs with the oil, seafood seasoning, and ½ teaspoon salt. Toast in oven, tossing once, until golden brown, 5 to 7 minutes. Transfer to a shallow bowl and wipe out the baking sheet. In a second shallow bowl, beat the eggs with 1 tablespoon water.
  2. Working with a few pieces at a time, dip the fish in the beaten eggs (shaking off any excess), then coat with the bread crumbs (pressing gently to help them adhere). Place in a single layer on 2 large parchment-lined large baking sheets.
  3. Bake the fish sticks until crisp and opaque throughout, 12 to 15 minutes. Serve with the coleslaw and ketchup.
  4. The uncooked fish sticks can be frozen for up to 3 months. First freeze them on the baking sheets until firm, then transfer to freezer bags. To cook, bake from frozen on parchment-lined baking sheets until crisp and opaque throughout, 18 to 20 minutes.
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Nutritional Information

  • Per Serving
  • Calories 325
  • Fat 14g
  • Sat Fat 3g
  • Cholesterol 140mg
  • Sodium 476mg
  • Protein 32g
  • Carbohydrate 18g
  • Sugar 2g
  • Fiber 1g
  • Iron 1mg
  • Calcium 25mg
What does this mean? See Nutrition 101 .

Quick Tip

Tilapia
For the most environmentally friendly choice, look for tilapia from the United States or Latin America, where farms have tougher environmental regulations than do most Asian farms.

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