Captain Hook's Fish Sticks
Nutrition
Calories: 701.92 kcalCarbohydrates: 31.5 gProtein: 106.26 gFat: 14.44 gSaturated Fat: 2.22 gCholesterol: 247.69 mgSodium: 397.69 mgFiber: 2.26 gVitamin A: 5.95375 IUCalcium: 134.13 mgIron: 4.04 mg
Ingredients
- 1/3 cup milk buttermilk, yogurt or reduced-fat sour cream
- 1/4 cup reduced-fat mayonnaise
- 1-1/2 cups finely crushed cereal
- 3/4 to 1 tsp lemon pepper seasoning
- 1 lb 1-inch-thick cod or flounder fillets, cut into 4 x 1-inch strips
Instructions
- 1. Preheat the oven to 450°F.
- 2. Combine the milk and mayonnaise in a shallow dish, mixing well. Combine the cereal and lemon pepper seasoning in a second shallow dish.
- 3. Dip each piece of fish into the mayonnaise mixture and then press into the cereal mixture, coating on all sides. Transfer to a jelly roll pan coated with cooking spray.
- 4. Bake for 12 to 15 minutes, or until the fish sticks are browned and flake easily. Serve with tartar sauce or ketchup.