Fish Sticks with Marinara Sauce

Fish Sticks with Marinara Sauce

Health Rating
Prep Cook Ready in Servings
30 min 14 min 44 min 6
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Ingredients


3/4 cup Bread crumbs, seasoned (Italian-style)
2 cup Buttermilk, low fat
2 spray (about 1/3 second) Cooking spray, vegetable oil
1 tsp Kosher salt
2 cup Marinara pasta sauce
2 tbsp Olive oil (for drizzling)
1 1/4 cup Parmesan cheese, grated
450 gm Whitefish

Instructions


Put an oven rack in the center of the oven. Preheat the oven to 500 degrees F. Spray a heavy baking sheet liberally with vegetable oil cooking spray. Set aside.

Put the buttermilk into a large bowl. Add the fish strips, stir to coat, and let stand for 15 minutes.

In a medium bowl, stir together the Parmesan, bread crumbs and salt. Remove the fish from the buttermilk, allowing the excess to drip back into the bowl, and dredge in the bread crumb mixture to coat completely, pressing to adhere. Arrange the coated fish in a single layer on the prepared baking sheet. Lightly drizzle with olive oil and bake until golden and crispy, about 14 minutes. Cool slightly and arrange on a serving platter.

In a small saucepan, heat the marinara sauce over medium-heat until warm. Transfer to a small serving bowl. Serve the marinara alongside the fish sticks as a dipping sauce.

Nutrition Facts

Per Portion

Calories 372  
Calories from fat 165  
Calories from saturated fat 53  
Total Fat 18.4  g
Saturated Fat 5.9  g
Trans Fat 0.0  g
Polyunsaturated Fat 2.9  g
Monounsaturated Fat 6.8  g
Cholesterol 70  mg
Sodium 1486  mg
Potassium 817  mg
Total Carbohydrate 22.5  g
Dietary Fiber 2.4  g
Sugars 10.1  g
Protein 29.1  g

Dietary servings

Per Portion


Grain 0.5
Meat 0.8
Milk Alternative 0.8

Energy sources


Pygal 24% 440.572549672 131.509617057 44% 399.188595152 280.626282858 31% 307.009760388 146.291813611 24% 44% 31% Carbohydrates Fat Protein
Recipe from: Food.com
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