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<Recipe recipeId="23193" locale="en">
<RecipeHeader>
<RecipeTitle>Baked Fish Sticks - 6 pts</RecipeTitle>
<Category></Category>
<NbPersons>0</NbPersons>
<PortionYield></PortionYield>
<PrepTime></PrepTime>
<TotalTime></TotalTime>
<Source></Source>
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<IngredientList>
<IngredientText>If you&apos;re craving a good, old fashioned fish n&apos; chips recipe, try these baked fish sticks instead, and get your craving satisfied without going overboard on your daily Points Plus. By increasing the fiber in the breading and baking the fish instead of frying it, you&apos;ll end up with a much lighter and much healthier meal. And did I mention that it tastes pretty darn good too? In almost as much time as it takes to cook a box of pre-made frozen fish sticks, you can follow this homemade fish sticks recipe and save yourself a LOT of fat, calories and preservatives. This also makes a great meal to serve to the kids!!
Baked Fish Sticks Recipe
Ingredients:</IngredientText>
<Ingredient id="-1" quantity="1.0" unit="lb" comment="" defaultState="true" weightGram="448.0" included="true" cooked="false" isAutoId="true" isAutoWeight="true" isAutoUnit="true">
<IngredientQuantity>1 lb</IngredientQuantity>
<IngredientItem>tilapia fillets</IngredientItem>
<IngredientComment>cut into 1/2-by-3-inch strips</IngredientComment>
</Ingredient>
<Ingredient id="-1" quantity="1.5" unit="cups" comment="" defaultState="true" weightGram="0.0" included="true" cooked="false" isAutoId="true" isAutoWeight="true" isAutoUnit="true">
<IngredientQuantity>1 ½ cups</IngredientQuantity>
<IngredientItem>Fiber One Cereal</IngredientItem>
<IngredientComment></IngredientComment>
</Ingredient>
<Ingredient id="-1" quantity="1.0" unit="tsp" comment="" defaultState="true" weightGram="0.0" included="true" cooked="false" isAutoId="true" isAutoWeight="true" isAutoUnit="true">
<IngredientQuantity>1 tsp</IngredientQuantity>
<IngredientItem>lemon pepper seasoning</IngredientItem>
<IngredientComment></IngredientComment>
</Ingredient>
<Ingredient id="702" quantity="1.0" unit="tsp" comment="" defaultState="true" weightGram="6.0833335" included="true" cooked="false" isAutoId="true" isAutoWeight="true" isAutoUnit="true">
<IngredientQuantity>1 tsp</IngredientQuantity>
<IngredientItem>salt</IngredientItem>
<IngredientComment></IngredientComment>
</Ingredient>
<Ingredient id="1973" quantity="0.5" unit="tsp" comment="" defaultState="true" weightGram="2.1333334" included="true" cooked="false" isAutoId="true" isAutoWeight="true" isAutoUnit="true">
<IngredientQuantity>1/2 tsp</IngredientQuantity>
<IngredientItem>black pepper</IngredientItem>
<IngredientComment></IngredientComment>
</Ingredient>
<Ingredient id="728" quantity="1.0" unit="tsp" comment="" defaultState="true" weightGram="2.8" included="true" cooked="false" isAutoId="true" isAutoWeight="true" isAutoUnit="true">
<IngredientQuantity>1 tsp</IngredientQuantity>
<IngredientItem>garlic powder</IngredientItem>
<IngredientComment></IngredientComment>
</Ingredient>
<Ingredient id="756" quantity="0.5" unit="teaspoon" comment="" defaultState="true" weightGram="2.3" included="true" cooked="false" isAutoId="true" isAutoWeight="true" isAutoUnit="true">
<IngredientQuantity>1/2 teaspoon</IngredientQuantity>
<IngredientItem>paprika</IngredientItem>
<IngredientComment></IngredientComment>
</Ingredient>
<Ingredient id="1769" quantity="0.5" unit="cup" comment="" defaultState="true" weightGram="120.0" included="true" cooked="false" isAutoId="true" isAutoWeight="true" isAutoUnit="true">
<IngredientQuantity>1/2 cup</IngredientQuantity>
<IngredientItem>whole wheat flour</IngredientItem>
<IngredientComment></IngredientComment>
</Ingredient>
<Ingredient id="315" quantity="0.5" unit="cup" comment="" defaultState="true" weightGram="240.0" included="true" cooked="false" isAutoId="true" isAutoWeight="true" isAutoUnit="true">
<IngredientQuantity>1/2 cup</IngredientQuantity>
<IngredientItem>egg substitute</IngredientItem>
<IngredientComment></IngredientComment>
</Ingredient>
</IngredientList>
<RecipeText>Directions:
Preheat oven to 450°F. Set a wire rack on a baking sheet; coat with cooking spray.
Place Fiber One cereal, lemon pepper, garlic powder, paprika and salt in a food processor or blender and process until finely ground into a breadcrumb like consistency. Transfer to a shallow dish.
Place flour in a second shallow dish and egg substitute in a third shallow dish. Dredge each strip of fish in the flour, dip it in the egg and then coat all sides with the breadcrumb mixture. Place on the prepared rack. Coat both sides of the breaded fish with nonfat cooking spray, preferable the butter flavored kind for better taste. Bake until the fish is cooked through and the breading is golden brown and crisp, about 10 minutes.

Entire recipe makes 4 servings
Serving size is ¼ of total fish sticks
Each serving = 6 Points +

PER SERVING: 264 calories; 2 g fat; 28 g carbohydrates; 32 g protein; 6 g fiber
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