Baked Crunchy Fish Sticks

Baked Crunchy Fish Sticks

Health Rating
Prep Cook Ready in Servings
15 min 15 min 30 min 2
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Ingredients


341 gm Atlantic Cod
1 cup All Bran Bran Flakes, Kellogg's
1/2 cup Bread crumbs, plain
1 medium egg Egg (beaten)

Instructions


Defrost cod until almost thawed. Using a sharp knife cut the cod block into 12 pieces resembling fish sticks. Set aside in the fridge.

Using a food processor, whirl the cereal until it is a fine bread crumb. Mix it with the bread crumbs.

Line up three shallow bowls. In the first bowl, place the flour. In the second bowl, place the egg. In the third bowl, place the bread crumb mixture.

Preheat the oven to 400º F (200º C).

Dip the fish stick in the flour, then the egg, then the bread crumbs. Place on a parchment lined baking sheet. Repeat with the remaining pieces of fish.

Cook for 15 minutes, turning after 8 minutes. Serve immediately.

Nutrition Facts

Per Portion

Calories 335
Calories from fat 48
Calories from saturated fat 11.4
Total Fat 5.3 g
Saturated Fat 1.3 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.3 g
Monounsaturated Fat 1.4 g
Cholesterol 158 mg
Sodium 468 mg
Potassium 859 mg
Total Carbohydrate 33 g
Dietary Fiber 3.7 g
Sugars 4.0 g
Protein 39 g

Dietary servings

Per Portion


Grain 1.3
Meat 1.9
Meat Alternative 0.3

Energy sources


Pygal 40% 463.194108072 167.092959989 14% 397.309438393 281.025844038 46% 292.935628995 184.052041217 40% 14% 46% Carbohydrates Fat Protein
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