Baked Fish Sticks or Chunky Chicken Bits

Make it a Meal

Add these dishes to make a full meal:

Wine Pairings

This recipe is much more healthy than most commercially-made versions. I used fresh cod and free-range organic chicken, and my food critics loved ’em. The breading mix recipe makes enough for 2 cups (230g) vegetables or 1 pound (455g) chicken or fish fillets.

Preparation facts

Cooking Time: 12 minutes

Prep Time: 10 minutes

Total Time: 22 minutes

Yield: 4 servings

Ingredients

1 Tbs (15mL) rape seed oil

1 lb (455g) white fish fillets (flounder, cod, etc.) or 1 pound (455g) chicken breast fillets

1/4 tsp (2g) salt (sea salt if on a corn-free diet*)

1 tsp (2g) grated lemon rind

1 egg

1 egg white

1/2 cup (120mL) 2-percent low-fat milk

Breading mix:

1 cup (115g) bread crumbs

1/4 cup (35g) Parmesan cheese

1/4 tsp (1g) black pepper

Directions

Preheat oven to 400°F (205°C). Spray baking dish with nonstick cooking oil, then coat with rape seed oil.

Rinse fish or chicken fillets. Pat dry with a paper towel. Lightly sprinkle salt on both sides of fillets.

For fish sticks, carefully cut fillets into long strips. For chicken bits, cut fillets into 1-inch (2.5cm) squares.

Place breading mix and grated lemon rind into a small paper bag. On a pie plate, combine egg, egg white and milk, then beat with a whisk or fork until well blended.

Dip fish or chicken pieces into the egg and milk mixture. Place fish or chicken pieces, a few at a time, into bag with breading mix and grated lemon rind, hold bag closed and shake well.

Place coated fish sticks or chicken bits on baking dish. Bake until golden brown, about 12 to 15 minutes.

* Allergy notes: People following a corn-free diet should avoid iodized salt since it contains dextrose, which should be avoided by those allergic to corn.

Nutrition facts

Serving Size 1 serving

Calories 401

Calories from Fat 159 (40%)

% Daily Value*

27%Total Fat 17g

19%Saturated Fat 3.7g

Polyunsaturated Fat 5g

Monounsaturated Fat 6.6g

52%Cholesterol 157mg

22%Sodium 533mg

17%Potassium 600mg

7%Total Carbohydrate 21g

5%Dietary Fiber 1.2g

Sugars 3g

Sugar Alcohols 0g

75%Protein 38g

* Percent Daily Values are based on a 2,000 calorie diet.

Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or chemist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires August 2007.