Fish Sticks

Fish Sticks

Even fish haters and the pickiest kids can’t turn down these crisp, puffed morsels of fish. Pollack is the ideal choice, since it holds together best when cooked, though cod or haddock also work well. Serve the sticks with tartar sauce and a quick slaw of packaged shredded cabbage tossed with a little low-fat Italian dressing.

Number of Servings: 8
Serving Size: 2 sticks


canola oil - 1 tbsp
egg - 1
potato flakes, instant - 2/3 cup
firm white fish fillets, such as pollack, cod, or haddock, cut into 16 4-inch-long, 1/2-inch-wide strips - 2 lb
seasoned salt - pinch
cayenne pepper - pinch

  1. Preheat the oven to 400 degrees F.

  2. Grease a baking sheet with the oil. Beat the egg in a small shallow bowl, and pour the potato flakes in a pie plate or shallow bowl.

  3. One at a time, dip the fish fillets in the egg mixture, then dredge in the potato flakes, pressing with your fingers to help the flakes adhere. Place the fish on the prepared baking sheet.

  4. Sprinkle the fish with the seasoned salt and cayenne pepper. Bake, turning once, until puffy and golden, 20-25 minutes.

Exchanges Per Serving

3 Very Lean Meat

Nutrition Information

Amount per serving
Calories 126
Calories from Fat 24
Total Fat 3 g
Saturated Fat 0 g
Cholesterol 75 mg
Sodium 78 mg
Total Carbohydrate 3 g
Dietary Fiber 0 g
Sugars 0 g
Protein 21 g

B-man :wink: