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Recipe: Mini Fish Sticks


05.08.13-19

This delicious recipe for mini fish sticks will help you and your kids get in a key food we don’t eat enough of. Reposted with permission from Living a Real Life with Real Food from Beth Warren, MS, RD, CDN, the recipe packs in plenty of protein, a good dose of heart-healthy omega-3 fatty acids, and little saturated fat and sodium. It also packs in plenty of “real food,” defined by Beth as “Less processed, God given foods, meant to be manipulated into delicious meals and snacks in our own kitchens and not by the food industry.”

Paired with vegetables, it makes a crunchy and satisfying dinner the whole family can enjoy.

Mini Fish Sticks

Yields 10 servings

Ingredients:

1 tablespoon low fat (1%) milk

2 large eggs, lightly beaten

1 pound cod fillets, cut into 20 (1-inch) strips

1 cup whole grain panko (i.e. “Ians” Japanese breadcrumbs)

¼ cup flaxmeal

3/8 teaspoon kosher salt, divided

3/8 teaspoon freshly ground black pepper, divided

3/8 teaspoon garlic powder

3/8 teaspoon onion powder

2 tablespoons canola oil, divided

Directions:

1. Combine milk and eggs in a large bowl; stir with a whisk. Add fish, and toss gently to coat. Place flaxmeal, panko, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a large zip-top bag. Add fish to panko mixture; seal bag. Shake bag gently to coat fish.

2. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add half of fish; cook 4 minutes or until done, turning occasionally to brown all sides. Repeat procedure with remaining 1 tablespoon oil and remaining fish. Serve with tarter dipping sauce if desired.

Nutrition Information (per serving):

Calories 143.5; Fat 6.0 g (Saturated 0.7 g); Cholesterol 56.7 mg; Sodium 68.8 mg; Carbohydrate 5.8 g; Fiber 1.6 g; Protein 15.2 g

Full disclosure: I received a complimentary copy of Living a Real Food Life With Real Food by the publisher.
Photo credit: Meir Pliskin

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About The Author

Elisa Zied is a nationally recognized registered dietitian nutritionist, author, speaker, and spokesperson. A trusted source of food, nutrition, and health information, Elisa has garnered millions of media impressions, lending her expertise and real-world perspective to dozens of TV shows, web sites, news organizations and magazines. She’s the author of four nutrition books and is currently working on her first novel. You can find her previous Food, Fitness & Fiction posts here and connect with her on Twitter, Instagram, Tumblr and Facebook.

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