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Cornflake-Crusted Fish Sticks

Prep: 20 minutes • Bake: 10 minutes • Serves: 4

Fish Sticks

Schnucks nonstick cooking spray
1-1/4 pounds cod or tilapia fillets, thawed if necessary
3 cups cornflakes
1/2 teaspoon dry mustard
1/2 teaspoon garlic powder
2 Schnucks large egg whites
1/4 cup whole wheat or all-purpose flour

Creamy Ketchup Dip

1/4 cup olive oil mayonnaise or Schnucks mayonnaise
1/4 cup Schnucks ketchup
2 teaspoons Schnucks Dijon mustard

Dill-Mayo Dip

1/4 cup olive oil mayonnaise or Schnucks mayonnaise
1/4 cup Schnucks sour cream
2 tablespoons Schnucks dill pickle relish

1. Prepare Fish Sticks: Preheat oven to 450°F. Spray rimmed baking pan with nonstick cooking spray. Cut fillets into 3 x 1-inch strips.

2. In food processor with knife blade attached, process cornflakes, dry mustard and garlic powder 1 to 2 minutes or until fine crumbs form. Transfer cornflake crumb mixture to wide, shallow dish or pie plate. In separate wide, shallow dish, with whisk, beat egg whites until frothy. In third wide, shallow dish, add flour.

3. Dip fish sticks in flour, then in egg whites, when in cornflake crumb mixture, patting lightly so mixture adheres to both sides; place on prepared baking pan. Lightly spray fish sticks with nonstick cooking spray. Bake 10 minutes or until fish sticks are lightly browned, crisp and internal temperature reaches 145°F.

4. Meanwhile, prepare Dips: In each of 2 small bowls, with whisk, stir all ingredients. Serve with fish sticks.


Each serving with 2 tablespoons Creamy Ketchup Dip: about 266 calories, 5 g total fat (0 g saturated), 53 mg cholesterol, 528 mg sodium, 30 g carbohydrate, 2 g fiber, 25 g protein

Each serving with 2 tablespoons Dill-Mayo Dip: about 290 calories, 8 g total fat (2 g saturated), 34 mg cholesterol, 404 mg sodium, 29 g carbohydrate, 2 g fiber, 25 g protein