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Oven-Fried Fish Sticks

My H-E-B Health and Wellness

Family-friendly

Quick and easy

Quick and easy

Quick and easy

Prep Time:

20 minutes

Cook Time:

30 minutes

Ingredients

*  nonstick cooking spray

4.5   oz. (about 1 c.)  all purpose flour

1 1/2   c.  panko (japanese breadcrumbs)

1  large egg, lightly beaten

1 1/4   lbs.  cod fillets, 1-inch thick

1/2   tsp.  kosher salt

Instructions


Preheat oven to 375?F. Lightly coat baking sheet with non-stick spray and set aside.

Place flour and breadcrumbs in 2 separate shallow bowls. Whisk 3 tablespoons water with egg in a third shallow bowl.

Cut fish into 20 (4 x 1/2-inch) strips.

Dredge fish in flour, shaking off excess. Dip in egg mixture, then dredge in breadcrumbs.

Place on prepared baking sheet and bake 30 minutes or until crisp. Sprinkle with salt.
Nutritional Information
Serving size: 5 fish sticks, Calories: 310, Total Fat: 1g, Saturated Fat: 0g, Sodium: 350mg, Carbohydrates: 33g, Dietary Fiber: 2g, Protein: 31g
Source:
My H-E-B Health and Wellness

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