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Fish Sticks in a Flash

Fish Sticks in a Flash: Main Image

Quick Facts

Servings: 4
Cook Time: 12 min.
Cornmeal and Parmesan form the coating for crunchy homemade fish sticks that are as fast as they are fresh. Serve with your favorite cocktail or tartar sauce and lemon wedges.

Ingredients

  • 1/2 cup cornmeal
  • 1/2 cup Parmesan cheese
  • 3/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 3 tablespoons canola oil
  • 1 pound farm-raised catfish fillets, cut into 1-inch thick strips

Directions

  • Preheat the oven to 475F.
  • Lightly oil or coat a large baking sheet with nonstick cooking spray and set aside.
  • Combine the cornmeal, cheese, garlic powder, and salt in a medium bowl and mix well.
  • Place the oil in a small bowl. Lightly coat each piece of fish in the oil and then roll in the breading until well coated.
  • Arrange the fish on the prepared baking sheet and bake until golden brown, 10 to 12 minutes.
Recipe courtesy of the National Fisheries Institute

Nutrition Facts

Calories 357
  Calories from Fat 210 (59%)
(36%)Total Fat 23g
(25%)Saturated Fat 5g
Polyunsaturated Fat 5g
Monounsaturated Fat 11g
(21%)Cholesterol 64mg
(17%)Sodium 402mg
(12%)Potassium 404mg
Total Carbohydrate 13g
(5%)Dietary Fiber 1g
Sugars 0g
Sugar Alcohols 0g
(48%)Protein 24g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

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The information presented here is for informational purposes only and was created by a team of US-registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2015.