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Baked Fish Sticks (Parve)

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Summer is the perfect time to cook with your kids, and this recipe for Baked Breaded Fish Sticks is a great parent-child cooking project. Children can bread the fish, and together you can put the breaded fish sticks into the oven. Ten minutes to prepare the breaded fish and ten minutes to cook means your meal can be on the table in 20 minutes. Serve the fish sticks with tartar sauce, roast potatoes and salad for a healthy family meal.

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

Yield: 4-6 servings

Ingredients:

  • Canola oil cooking spray
  • 2 cups breadcrumbs
  • 1 teaspoon lemon pepper
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • 1/4 teaspoon salt
  • 1/2 cup all-purpose flour
  • 2 large eggs or egg whites, lightly beaten
  • 1 pound (450 grams) white fish fillets (cod, tilapia, halibut...) cut into sticks of about 3 inches by 1 inch
  • tartar sauce (optional)

Preparation:

1. Preheat oven to 450°F (230°C). Set a wire rack on a baking sheet, and spray the rack with non-stick cooking spray.
2. In a food processor or blender, combine breadcrumbs, cereal flakes, lemon pepper, garlic powder, paprika and salt. Process until finely ground. Transfer to a shallow dish.
3. In a second shallow dish, place flour.
4. In a third shallow dish, place egg whites.
5. Dip each strip of fish in the flour, then the egg, and then the breadcrumbs. Place on the prepared rack. Coat both sides of the breaded fish with cooking spray.
6. Bake for about 10 minutes, until the breading is golden brown and the fish is cooked through.
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