Ingredients:
- 1 1/2 lb grouper or other firm white fish fillets, such as catfish or tilapia , cut into 4 x 1-inch strips
- cooking spray
- malt vinegar (optional)
Directions:
- Preheat oven to 450°.
- Coat the bottom of a jelly roll pan with oil.
- Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, pepper, and garlic salt in a large bowl. Add beer; stir well. Beat egg whites with a mixer at high speed until stiff peaks form. Gently fold egg white mixture into flour mixture.
- Combine breadcrumbs and parsley in a shallow dish. Working with one fish strip at a time, dip in flour mixture; dredge in breadcrumb mixture. Repeat procedure with remaining strips, flour mixture, and breadcrumb mixture. Place on prepared baking sheet. Lightly coat strips with cooking spray.
- Bake at 450° for 15 minutes or until fish flakes easily when tested with a fork. Remove from oven.
- Preheat broiler.
- Broil the fish sticks 1 minute or until tops are lightly browned. Serve fish sticks with malt vinegar, if desired.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 458.02 Kcal (1918 kJ) | ||
| Calories from fat | 75.42 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.38g | 13% | |
|---|---|---|---|
| Cholesterol | 62.92mg | 21% | |
| Sodium | 376.32mg | 16% | |
| Potassium | 937.84mg | 20% | |
| Total Carbs | 47.43g | 16% | |
| Sugars | 2.61g | 10% | |
| Dietary Fiber | 2.42g | 10% | |
| Protein | 39.87g | 80% | |
| Vitamin C | 10mg | 17% | |
| Iron | 3.7mg | 20% | |
| Calcium | 105.2mg | 11% | |
| Amount Per 100 g | |||
| Calories | 117.72 Kcal (493 kJ) | ||
| Calories from fat | 19.38 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.15g | 13% | |
|---|---|---|---|
| Cholesterol | 16.17mg | 21% | |
| Sodium | 96.72mg | 16% | |
| Potassium | 241.05mg | 20% | |
| Total Carbs | 12.19g | 16% | |
| Sugars | 0.67g | 10% | |
| Dietary Fiber | 0.62g | 10% | |
| Protein | 10.25g | 80% | |
| Vitamin C | 2.6mg | 17% | |
| Iron | 0.9mg | 20% | |
| Calcium | 27mg | 11% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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