You may think that fish sticks have a lot of fat, and if fatty foods trigger your heartburn, you may also think you can't eat them. This may be true of the fish sticks you buy pre-made in the storet. Fish by itself is low in fat. And with the recipe below, you can make your own fish sticks with low-fat ingredients, such as dressing and cream cheese, instead of fat-laden coatings and tartar sauces. You can enjoy fish sticks without the heartburn.
Related Information:
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Ingredients:
- 1 pound skinless cod fillets
- 1 cup corn flakes
- ¾ cup bread crumbs
- ¼ cup cornmeal
- Dash of salt
- Dash of dried ground thyme
- 4 eggs
- ½ cup low-fat or fat-free ranch dressing, divided
- Nonstick vegetable spray
- ¼ cup low-fat or fat-free sour cream
- 1 cup rice (cook according to package directions, without added salt or fat)
Preparation:
- Preheat oven to 425 degrees F
- Cut fish fillets into 1" wide sticks
- Place corn flakes into a plastic bag, and crush them
- Combine bread crumbs, crushed flakes, cornmeal, salt, and thyme in a shallow dish.
- Using another shallow dish, beat eggs
- Add 1/4 cup of the ranch dressing to the eggs, and mix until well blended
- Dip each fish stick in the egg mixture, then roll in the crumb mixture until the fish stick in coated well
- Place fish sticks on a cookie sheet that has been sprayed with nonstick vegetable cooking spray
- Sprinkle any remaining crumbs over the fish sticks
- Bake 6 minutes, turn fish over, then bake for another 6 to 8 minutes, or until the sticks are golden brown or the fish flakes easily with a fork
- Combine the remaining 1/4 cup ranch dressing with the sour cream
- Serve sauce with fish sticks and cooked rice
Nutritional information (per serving):
- Calories: 505
- Fat: 7 grams
- Sodium: 1510 mg
- Carbohydrates: 77 grams
- Protein: 32 grams
