facebook twitter youtube pinterest

Ingredients

  • Fish Sticks
  • (about 4 Fish Sticks)
  • 1¼ pounds cod or tilapia fillets, rinsed in cool water and patted dry
  • 3 cups cornflakes
  • ½ teaspoon dry mustard
  • ½ teaspoon garlic powder
  • 2 large egg whites
  • ¼ cup whole wheat flour

  • Dill-Mayo Dip
  • (2 Tablespoons)
  • ¼ cup olive oil mayonnaise
  • ¼ cup Food Club sour cream
  • Fresh Dill (to taste)

DIRECTIONS

  1. For Fish Sticks: Preheat oven to 450°. Spray rimmed baking pan with nonstick cooking spray. Cut fillets into 3 x 1-inch sticks.
  2. In food processor with knife blade attached, process cornflakes, dry mustard and garlic powder 1 to 2 minutes or to fine crumbs. Transfer mixture to wide, shallow dish. In separate wide, shallow dish, whisk egg whites until frothy. Place flour in third wide, shallow dish.
  3. Dip fi sh sticks in fl our, then in egg whites, then in cornflake crumb mixture, patting lightly so mixture adheres; place on prepared baking pan. Lightly spray fish sticks with cooking spray. Bake 10 minutes or until fish sticks are lightly browned and crispy and internal temperature reaches 145°.
  4. For dip: In small bowl, whisk together all ingredients. Serve with fish sticks.

NUTRITION
  • For Fish Sticks:
  • 204 Calories
  • 1g Fat (0g Saturated)
  • 49mg Cholesterol
  • 239mg Sodium
  • 24g Carbohydrates
  • 2g Fiber
  • 25g Protein

  • For Dill-Mayo Dip:
  • 2 tablespoons dill relish
  • 86 Calories
  • 7g Fat (2g Saturated)
  • 10mg Cholesterol
  • 165mg Sodium
  • 5g Carbohydrates
  • 0g Fiber
  • 0g Protein

One Response to Cornflake-Crusted Fish Sticks

  1. Angela says:

    There must be some dill in the dip…right?! How much?

LEAVE A REPLY JOIN THE CONVERSATION