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.

Learn more about Healthnotes, the company.

Learn more about the authors of Foodnotes.

The information presented in Foodnotes is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2003.