Baked Fish Sticks or Chunky Chicken Bits

Prep Time: 10 minutes

Cooking Time: 12 minutes

Yield: 4 servings

This recipe is much more healthful than most commercially-made versions. I used fresh cod and free-range organic chicken, and my food critics loved ’em. The breading mix recipe makes enough for 2 cups (230g) vegetables or 1 pound (455g) chicken or fish fillets.

Ingredients

1 Tbsp (15mL) canola oil

1 pound (455g) white fish fillets (flounder, cod, etc.) or 1 pound (455g) chicken breast fillets

1/4 tsp (2g) salt (sea salt if on a corn-free diet*)

1 tsp (2g) grated lemon rind

1 egg

1 egg white

1/2 cup (120mL) 2-percent low-fat milk

Breading mix:

1 cup (115g) bread crumbs

1/4 cup (35g) Parmesan cheese

1/4 tsp (1g) black pepper

Directions

Preheat oven to 400°F (205°C). Spray baking dish with nonstick cooking oil, then coat with canola oil.

Rinse fish or chicken fillets. Pat dry with a paper towel. Lightly sprinkle salt on both sides of fillets.

For fish sticks, carefully cut fillets into long strips. For chicken bits, cut fillets into 1-inch (2.5cm) squares.

Place breading mix and grated lemon rind into a small paper bag. On a pie plate, combine egg, egg white and milk, then beat with a whisk or fork until well blended.

Dip fish or chicken pieces into the egg and milk mixture. Place fish or chicken pieces, a few at a time, into bag with breading mix and grated lemon rind, hold bag closed and shake well.

Place coated fish sticks or chicken bits on baking dish. Bake until golden brown, about 12 to 15 minutes.

* Allergy notes: People following a corn-free diet should avoid iodized salt since it contains dextrose, which should be avoided by those allergic to corn.

Nutrition Facts
Calories: 293
Fat: 10g
% fat calories: 29%
Cholesterol: 116mg
Carbohydrate: 20g
Protein: 30g