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Baked Fish Sticks with a Kick (Baked Fish Recipes)

 

Ingredients

Servings: 4 | Preparation time: 25 minutes

 

1/3 cup finely crushed reduced-sodium five-grain crispbread or whole-wheat crackers

1/4 cup yellow cornmeal

1/4 cup fat-free or low-fat buttermilk

1/4 cup fat-free or low-fat plain yogurt

2 tablespoons fresh lemon juice

1 tablespoon prepared white horseradish

1 teaspoon Dijon mustard

1/2 teaspoon dried thyme, crumbled

1/4 teaspoon pepper

Vegetable oil spray

1 pound cod, orange roughy, or other firm white fish fillet

 

Nutrition Facts

 

Calories 160

   Calories from fat 11

Total Fat 1 g

   Saturated Fat 0.3 g

Cholesterol 49 mg

Sodium 154 mg

Carbohydrate 14 g

   Dietary Fiber 2 g

   Sugar 2 g

Protein 23 g

Cooking Methods

  1. Preheat the oven to 475F.
  2. In a shallow dish or pie pan, stir together the crispbread crumbs and cornmeal.
  3. In another shallow dish or pie pan, whisk together the remaining ingredients except the fish. Place the dishes side by side.
  4. Lightly spray a baking sheet with vegetable oil spray. Set beside the buttermilk mixture.
  5. Rinse the fish and pat dry with paper towels. Cut the fish crosswise into 3/4-inch strips. Dip the fish into the buttermilk mixture, turning to coat. Roll the fish in the crispbread mixture, shaking off any excess. Place the fish sticks in a single layer on the baking sheet. Lightly spray the top of the fish with vegetable oil spray.
  6. Bake for 12 to 15 minutes, or until the fish flakes easily when tested with a fork and the top coating is crisp and golden.

Fun Facts / Cooking Tips

Cooking Tips, Kitchen Tips and Fun Facts

For this baked fish recipe, it is easier to cut the fish into sticks when it is very cold or slightly frozen.

 

 

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