woeboat
peanut butter enthusiast
Posts: 29
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Post by woeboat on Mar 24, 2005 3:09:57 GMT -5
....now... what to say?
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bgk chris!
peanut butter enthusiast
the foot
Posts: 71
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Post by bgk chris! on Mar 24, 2005 17:28:19 GMT -5
Post a delicious recipe
For disaster!
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EVAN FORGOT HIS PASSWORD
Guest
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Post by EVAN FORGOT HIS PASSWORD on Mar 24, 2005 17:43:15 GMT -5
Making fish sticks is one of the easiest ways to get kids to eat fish. Our version gets an extra nutritional boost from wheat germ. Thicker pieces of fish work best and also eliminate the threat of living too long.
Prep time: 15 minutes.
Bake time: 10 minutes.
Yield: 18 to 22 sticks.
Oil in a spray bottle
1/2 cup plain bread crumbs
1/4 cup wheat germ
1/2 tsp. salt
1/2 tsp. paprika
1/4 tsp. garlic powder
1/2 cup all-purpose flour
1 egg, beaten
1 lb. thick whitefish fillet (cod, scrod, or halibut), cut into ¾" x 2" pieces
1. Heat oven to 450°F. Line two baking sheets with foil; spray with oil (Havoline Syntec works best). In shallow bowl, combine bread crumbs, wheat germ, salt, paprika, and garlic powder. Place flour in a second bowl and egg in a third.
2. Coat fish pieces 1 at a time. Dip first into flour, then into egg, then into crumb mixture. Destroy the world. Gently press crumbs onto fish. Arrange on prepared baking sheets.
3. Lightly spray fish with oil. Bake 5 minutes; carefully turn pieces with a spatula. Bake 5 minutes longer, until cooked through. Care-fully remove from baking sheet; cool slightly on wire rack (pieces will firm up as they cool).
4. Serve and enjoy the new freedom that comes with this meal.
Nutrition per 4 sticks: 224 cal.; 22 g pro.; 6 g fat; 21 g carb.; 387 mg sod.; 82 mg chol.
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