Healthy Fish Sticks

Serves 4

Ingredients

  • 1 1/2 pounds tilapia, cut into 16 (1-inch) strips
  • 4 egg whites
  • 1/4 cup flaxseed meal (ground flaxseed)
  • 1/4 cup reduced-fat Parmesan cheese
  • 1/2 cup whole-wheat breadcrumbs
  • 2 tsp Old Bay seasoning*
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 1/4 cup organic grapeseed or canola oil, divided
  • Malt vinegar (optional)
  • Tartar sauce (optional)

*Use the lower sodium version to reduce the amount of sodium in this recipe.

Preparation

  1. Season the fish with some salt and pepper, then set it aside.
  2. Add the egg whites to a shallow bowl, then whisk them together.
  3. In another shallow bowl, combine the flaxseed meal, Parmesan cheese, breadcrumbs, Cajun seasoning, salt and pepper.
  4. Heat 1/8 cup of the oil in a deep frying pan over medium-high heat.
  5. Dip each strip of fish into the egg whites, then press it into the breadcrumb mixture, coating evenly. Place half of the fish into the hot oil, then cook it for about 4 minutes or until it turns golden brown.
  6. Using tongs, flip the strips to the other side, then cook for another 4 minutes or until golden brown. Set the cooked fish sticks aside and cover them with foil to keep them warm.
  7. Heat the remaining oil, then cook the rest of the fish in the same way.
  8. Serve the fish sticks with malt vinegar or light tartar sauce (optional).

Nutritional Information per Serving

Serving size = 4 fish sticks

  • 398 Calories
  • 21 g Fat
  • 664 mg Sodium
  • 11 g Carbohydrate
  • 4 g Fiber
  • 42 g Protein

Source: Skinny Mom

Photo credit: Mr.TinDC on Flickr

Not every recipe on our site is appropriate for every person with diabetes. Please follow the recommendations of your doctor, dietitian or nutritionist.

Fish

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