Quick & Healthy Fish Sticks
A recipe from the Sneaky Kitchen
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
cooking spray
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.  

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!