Baked Fish Sticks or Chicken Bits
Serves: 4
Prep Time: 10 minutes
Total Time: 22 minutes
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 fi
Calorie: 401, Proteins: 38 g, Total Fat: 17 g, Fiber: 1.20 g, Sugar 3 g.
Preparation
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.