HealthNotes

Baked Fish Sticks or Chicken Bits

• From: Delicious Living Magazine

Ingredients

• 1 Tbs canola oil

• 1 lb white fish fillets (flounder, cod, etc.) or 1 pound (455g) chicken breast fillets

• 1/4 tsp salt (sea salt if on a corn-free diet*)

• 1 tsp grated lemon rind

• 1 egg

• 1 egg white

• 1/2 cup 2-percent low-fat milk

• Breading mix:1 cup bread crumbs

• 1/4 cup Parmesan cheese

• 1/4 tsp black pepper

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

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.