Baked Crunchy Fish Sticks

4 30 320
Ingredients Minutes Calories
Prep Cook Servings
15 min 15 min 2
Baked Crunchy Fish Sticks
Health Highlights


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


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

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

3. 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.

4. Preheat the oven to 400º F (200º C).

5. 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.

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



is a great source of Omega 3's which are excellent for brain health


Nutrition Facts

Per Portion

Calories 320
Calories from fat 47
Calories from saturated fat 11.6
Total Fat 5.2 g
Saturated Fat 1.3 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.4 g
Monounsaturated Fat 1.3 g
Cholesterol 168 mg
Sodium 417 mg
Potassium 858 mg
Total Carbohydrate 32 g
Dietary Fiber 3.5 g
Sugars 3.7 g
Protein 38 g

Dietary servings

Per Portion

Grain 1.3
Meat 1.9
Meat Alternative 0.3

Energy sources


Meal Type(s)