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Fish Sticks

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Print Recipe
Author: Catherine McCord
Prep Time 3 minutes
Cook Time 12 minutes
Total Time 15 minutes

Ingredients  

  • 1/2 Cups whole wheat flour
  • 1/2 Cup Whole Wheat Breadcrumbs*
  • 1 Tsp Vegit
  • 1 egg
  • 1/2 Lb. Fish (tilapia, opah or any firm white fish will do), cut into 2-inch-long sticks
  • 2-3 Tbsp olive oil

Instructions 

  • In a bowl, whisk together the flour, breadcrumbs and Vegit.
  • In a separate bowl, whisk the egg.
  • Dip the fish sticks in the egg, then coat with the flour mixture. If you keep one hand dry it will prevent your hands and the fish sticks from becoming clumpy with breadcrumbs.
  • Place on a plate until all of the fish sticks are lightly coated.
  • Heat 1-2 Tbsp of the oil in a saute pan over medium heat.
  • Cook half of the fish sticks for 2-3 minutes until golden.
  • Turn them and cook on the other side for 2-3 minutes or until fully
  • cooked through.
  • Repeat with remaining oil and fish sticks.
  • Cool and serve.
  • *You can find both of these items at Wholefoods and many health food stores

Nutrition

Calories: 130kcal | Carbohydrates: 10g | Protein: 8g | Fat: 7g | Cholesterol: 35mg | Sodium: 75mg | Fiber: 1g
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