Fish Fingers

I created this recipe so that little people will find fish more appealing! Many parents aren’t sure how to cook fish and this recipe not only makes it easy, but is a big hit with kids. I noticed that the frozen fish sticks are usually loaded with trans-fat and other unwanted preservatives – things that don’t help little bodies grow strong.

Serves 4

Ingredients

1 pound fish filet, (wild salmon or tilapia) skinless, boneless, cut into long strips 3-4 inches long
1 cup of whole wheat or white breadcrumbs
1/4 cup yellow corn meal
2 egg whites
1 tablespoon grated Parmesan
1/4 teaspoon paprika
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 tablespoon olive oil
non-fat cooking spray

Directions

On a piece of wax paper or aluminum foil, stir breadcrumbs, corn meal, Parmesan, and paprika, garlic, and onion powder together. Spread the fish out on a piece of wax paper or aluminum foil. Sprinkle both sides with salt and pepper. In a shallow dish, beat egg. Dip the chicken chunks into the egg and then coat in the breadcrumb mixture.
Coat a large skillet with cooking spray. Heat the olive oil over medium-high heat. Brown the fish nuggets on the first side, cooking 3-4 minutes, until breadcrumb coating is crispy and golden. Turn fish sticks and cook an additional 2-3 minutes until fish is no longer translucent and cooked through. Serve immediately or cool completely before packing in an air-tight container.

Make It A Meal

Serve with Pickled Cucumber Salad or Sauteed Spinach.

Wine Pairing

Sauvignon Blanc, Sancerre