Note: Recipe directions are suitable for original size.
Diet per serving may change if servings are adjusted.
- Canola oil cooking spray
- 1 cup whole-wheat dry breadcrumbs, (see Shopping Tip) or 1/2 cup plain dry breadcrumbs
- 1 cup whole-grain cereal flakes
- 1 teaspoon lemon pepper
- 1/2 teaspoon garlic clove powder
- 1/2 teaspoon paprika
- 1/4 teaspoon salt
- 1/2 cup all-purpose flour
- 2 large egg-whites, beaten
- 1 pound tilapia fillets, reduce 1/2-by-3-inch strips
Preparation
40 m- Preheat oven to 450 °F. Set a wire rack on the baking sheet coat with cooking spray.
- Place breadcrumbs, cereal flakes, lemon pepper, garlic clove powder, paprika and salt inside a mixer or blender and process until finely ground. Transfer to some shallow dish.
- Place flour inside a second shallow dish and egg-whites inside a third shallow dish. Dredge each strip of fish within the flour, dip it within the egg after which coat every side using the breadcrumb mixture. Put on the prepared rack. Coat each side from the breaded fish with cooking spray.
- Bake before the fish is cooked through and also the breading is golden brown and crisp, about ten minutes.
- Component notes: We love to Ian's make of coarse dry whole-wheat breadcrumbs, labeled “Panko breadcrumbs.” Locate them within the natural-foods portion of large supermarkets. To create your personal breadcrumbs, trim crusts from firm sandwich bread. Tear the bread into pieces and process inside a mixer until coarse crumbs form. (To create fine dry breadcrumbs, process until very fine.) Spread on the baking sheet and bake at 250°F until dry, about ten to fifteen minutes. One slice of bread makes about 1/3 cup dry breadcrumbs.
- U.S. farm-elevated tilapia is the perfect option for the atmosphere since it is usually grown in closed farming systems to limit pollution.
- Easy cleanup: Recipes that need cooking spray can bid farewell to a sticky residue that may be difficult to clean. In order to save some time and keep the baking sheet searching fresh, line it having a layer of foil before you employ the cooking spray.
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Diet information
- Meal: 6 fish sticks
- Per serving: 303 calories 4 g fat( 1 g sitting) 4 g fiber 37 g carbohydrates 31 g protein 74 mcg folate 57 mg cholesterol 2 g sugars g added sugars 142 IU vit a mg ascorbic acid 20 mg calcium 2 mg iron 373 mg sodium 428 mg potassium
- Diet Bonus: Folate (24% daily value), Iron (15% dv)
- Carb Servings: 2 1/2
- Exchanges: 2 starch, 3 lean
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