Healthy Baked Fish Sticks

Healthy Baked Fish Sticks

Prep Time: 10 minutes
Cook Time: 15 minutes

Makes 4 serving

1 tablespoon canola oil
1 pound white fish fillets (flounder, cod, etc.)
1 teaspoon grated lemon rind
1 egg
1 egg white
½ cup 2-percent low-fat milk

Seasoned breading mix:
1 cup bread crumbs
1/4 cup Parmesan cheese
1/4 teaspoon black pepper

Preheat oven to 400°F. Spray baking dish with nonstick cooking oil, then coat with canola oil. Rinse fish fillets. Pat dry with a paper towel. Lightly sprinkle salt on both sides of fillets. Carefully cut fillets into long strips.

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

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

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