Oven "Fried" Fish Sticks

Ingredients:

• 1 lb. skinless mild-flavored white fish filets, such as sole or perch
• 2 tbsp. skim or 1 % milk
• 1 large egg
• 1/3 cup whole-wheat cracker crumbs (1 oz.)
• 1/4 cup grated Parmesan cheese
• 1/4 tsp. garlic powder
• 1/4 tsp. paprika

Makes 4 Servings

1. Heat the oven to 400 F. Lightly coat a baking dish with cooking spray.
2. Cut the fillets into lengthwise strips, about 1 inch wide.
3. In a medium bowl, whisk together the milk and egg. In a shallow bowl or pie plate, combine the cracker crumbs, Parmesan, garlic powder, and paprika. Add the fish strips to the egg mixture, turning to coat. Transfer the strips to the bowl with the crumb mixture, again turning to coat.
4. Arrange the fish on the baking sheet. Bake for 10 minutes, or until the fish just flakes when tested with a fork. Serve hot.

WW POINTS VALUE: 4 pts.

 

Note: This recipe appears in the South Beach Diet Super Quick & Easy Cookbook. You can have your "fish & chips" and eat them too. Fish sticks are usually high in fat and greasy too. These fish sticks are oven baked and filled with flavor with very simple ingredients. If you don't have whole wheat cracker crumbs, whole wheat bread crumbs will work just as fine and the fish sticks will be just as delicious. You can use sole, perch, cod, halibut and any other white fish in this recipe and the fish sticks will still melt in your mouth. I highly recommend having aioli or homemade tartar sauce on the side if you want to add a little more flavor to your fish sticks.