Quick & Healthy Fish Sticks
A recipe from the Sneaky Kitchen
Cut fish into fish stick size, or squares if you
prefer. Don't make them too thick, & try to make them the same thickness & size. Note that if you make them too thin, however, they will tend
to be dry.
|boneless fish fillets
flour, corn meal, cracker crumbs or bread crumbs
Old bay seasoning or your choice of spices
|black pepper & salt
egg or 2 egg whites
To make extra to freeze, soak them for about
10 min. in milk. Lay on wax paper not quite touching on
trays or flat dishes which will fit in freezer. Freeze solid;
remove promptly & pack in labeled zipper freezer bags.
Mix crumbs or flour with seasonings, salt & pepper. What isn't used right
away, pour into a labeled, zipper freezer bag for easy future use. (Do not
re-use unless stored in a freezer, as fish juice can cause disease organisms
to grow in the breading mix outside the freezer.)
To use frozen fish: lay pieces on a plate in a
single layer for 1 - 3 hrs. in the refrigerator or about 15 min. on
the counter. They may still be partly frozen.
Don't leave out of the refrigerator longer or they may start to spoil.
Beat egg. Dip fish in egg; shake
off excess. Dip in flour/crumb mix; shake off excess. Lay out in single layer. Spray with cooking spray. Liberally oil
skillet & heat on med. Add fish, sprayed side down. Spray top side with
cooking spray. Turn to brown on the other side.
If cooking a large amount of fish, you can prepare
them in the oven instead of on the stovetop. Preheat oven to
375° F. Spray a cookie sheet with cooking spray. Lay fish
sprayed side down, not quite touching. Spray tops & sides of fish. Bake until hot
& golden-brown, turning once if desired.
Serve hot with tartar sauce,
ketchup or favorite dipping sauce. Let kids, picnickers & sports fans
eat them with their fingers. Enjoy!