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Oven-Fried Fish Sticks Recipe

Oven-Fried Fish Sticks Recipe

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Ingredients:

Serving

1 1/2 lb grouper or other white fish fillets
1/4 cup nonfat buttermilk
1/2 (1-oz) slice white sandwich bread
1/2 cup yellow cornmeal
1 tsp ground pepper
vegetable cooking spray
1/2 tsp salt
malt vinegar (optional)

Directions:

Cut fillets diagonally into 1-inch-wide strips. Combine fish strips and buttermilk in a bowl, stirring gently to coat strips.
Tear bread into large pieces and place in container of a blender; process until crumbly. Spread 1/2 cup crumbs on a baking sheet and bake at 400° for 3 to 5 minutes or until toasted.
Combine breadcrumbs, cornmeal, and pepper in a heavy-duty, zip-top plastic bag. Add buttermilk-coated fish strips; seal bag, and gently turn bag to coat fish strips.
Place fish strips on a baking sheet coated with cooking spray; sprinkle with salt. Bake at 425° for 25 minutes or until fish is crisp and flakes easily when tested with a fork. Serve with malt vinegar, if desired.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	154.05 Kcal (645 kJ)
Calories from fat	17.57 Kcal
		% Daily Value*
Total Fat	1.95g	3%
Cholesterol	43.28mg	14%
Sodium	279.9mg	12%
Potassium	595.7mg	13%
Total Carbs	9.72g	3%
Sugars	0.76g	3%
Dietary Fiber	0.85g	3%
Protein	22.86g	46%
Iron	1.5mg	8%
Calcium	45.8mg	5%

Amount Per 100 g
Calories	112.45 Kcal (471 kJ)
Calories from fat	12.83 Kcal
		% Daily Value*
Total Fat	1.43g	3%
Cholesterol	31.6mg	14%
Sodium	204.32mg	12%
Potassium	434.83mg	13%
Total Carbs	7.09g	3%
Sugars	0.55g	3%
Dietary Fiber	0.62g	3%
Protein	16.69g	46%
Iron	1.1mg	8%
Calcium	33.4mg	5%

* 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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