Homemade Fish Sticks Recipe

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Homemade Fish Sticks
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Ingredients
9
Count
Nutrition
243
Calories
Total time
9
Minutes
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Ingredients:

  • 1 (1 lb) package frozen white fish fillet ( sole , haddock , cod or boston bluefish)
  • 1/4 cup wheat germ
  • 1/4 cup sesame seeds
  • 1 tsp paprika
  • 1/4 tsp salt
  • 1 egg

Directions:

  1. Remove wrapping from fish.
  2. In shallow dish, thaw on medium-low in microwave 2-3 minutes or just until fish can be cut with knife.
  3. Do not separate into filets.
  4. Cut crosswise into 8 even sticks.
  5. In shallow dish, combine breadcrumbs, wheat germ, sesame seeds, paprika, salt and pepper to taste.
  6. In a bowl, beat together egg and oil.
  7. Roll fish sticks in bread crumb mixture, then in egg mixture, then again in bread crumb mixture.
  8. Heat browning dish at HIGH 4 minutes or according to manufacturers directions.
  9. Brush dish with oil.
  10. Arrange fish sticks on dish like spokes on a wheel.
  11. Microwave HIGH for 1 1/2 minutes and turn fish over.
  12. Microwave HIGH for 2-3 minutes or until fish is opaque and flakes easily when tested with fork.
  13. Alernatively, on roasting rack, arrange fish like spokes in a wheel and microwave at HIGH 5-6 minutes or until fish is opaque and flakes easily when tested with fork. Rotate dish once during cooking.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 242.75 Kcal (1016 kJ)
Calories from fat 109.88 Kcal
% Daily Value*
Total Fat 12.21g 19%
Cholesterol 87.4mg 29%
Sodium 236.65mg 10%
Potassium 565.38mg 12%
Total Carbs 8.89g 3%
Sugars 0.35g 1%
Dietary Fiber 2.36g 9%
Protein 24.35g 49%
Iron 3.4mg 19%
Calcium 182.5mg 18%
Amount Per 100 g
Calories 152.01 Kcal (636 kJ)
Calories from fat 68.8 Kcal
% Daily Value*
Total Fat 7.64g 19%
Cholesterol 54.73mg 29%
Sodium 148.19mg 10%
Potassium 354.02mg 12%
Total Carbs 5.57g 3%
Sugars 0.22g 1%
Dietary Fiber 1.48g 9%
Protein 15.25g 49%
Iron 2.1mg 19%
Calcium 114.3mg 18%

* 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.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 5.4
    Points
  • 6
    PointsPlus

Good Points

  • saturated fat free,
  • sugar free

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