Directions:
- Heat oven to 450 F. On a large rimmed baking sheet, toss the bread crumbs with the oil, seafood seasoning, and 1/2 tsp salt. Toast in oven, tossing once, until golden brown, 5-7 minutes. Transfer to a shallow bowl and wipe out the baking sheet. In a second shallow bowl, beat the eggs with 1 tbs. water.
- Working with a few pieces at a time, dip the fish in the beaten eggs (shaking off any excess), then coat with the bread crumbs (pressing gently to help them to adhere). Place in a single layer on 2 parchment-lined large baking sheets.
- To serve immediately: Bake the fish sticks at 450 F until crisp and opaque throughout, 12-15 minutes. Serve with the coleslaw and ketchup.
- To freeze and serve later: Freeze the uncooked fish sticks on the baking sheets until firm, then transfer to freezer bags and freeze for up to 3 months. To cook, bake the fish sticks from frozen on parchment-lined baking sheets at 450 F until crisp and opaque throughout, 18-20 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 249.67 Kcal (1045 kJ) | ||
| Calories from fat | 54.12 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.01g | 9% | |
|---|---|---|---|
| Cholesterol | 141mg | 47% | |
| Sodium | 168.86mg | 7% | |
| Potassium | 458.56mg | 10% | |
| Total Carbs | 15.45g | 5% | |
| Sugars | 0.75g | 3% | |
| Dietary Fiber | 0.75g | 3% | |
| Protein | 33.16g | 66% | |
| Vitamin C | 0.3mg | 0% | |
| Iron | 1.8mg | 10% | |
| Calcium | 100.2mg | 10% | |
| Amount Per 100 g | |||
| Calories | 128.37 Kcal (537 kJ) | ||
| Calories from fat | 27.82 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.09g | 9% | |
|---|---|---|---|
| Cholesterol | 72.5mg | 47% | |
| Sodium | 86.82mg | 7% | |
| Potassium | 235.78mg | 10% | |
| Total Carbs | 7.94g | 5% | |
| Sugars | 0.39g | 3% | |
| Dietary Fiber | 0.39g | 3% | |
| Protein | 17.05g | 66% | |
| Vitamin C | 0.2mg | 0% | |
| Iron | 0.9mg | 10% | |
| Calcium | 51.5mg | 10% | |
* 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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