Parmesan Fish Sticks - Slender Kitchen
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Parmesan Fish Sticks

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206
Calories 
11.1g
Carbs 
4.5g
Fat 
29g
Protein 
4
Weight Watchers® SmartPoints™
(5 PointsPlus®)

Recipes Content

Recipe

Honestly I hadn't had a fish stick for probably 25 years up until I made this recipe.  A friend of mine was trying to figure out a good at home recipe for fish sticks since her son loved them but she wanted no part of giving him the super processed fish sticks she found in the freezer section.  She also was hoping to find a recipe that her older kids and husband would eat so she didn't have to prepare multiple meals.  Enter these healthier, slightly more sophisticated fish sticks made with Panko breadcrumbs and Parmesan cheese.  Her fish stick loving son ate them up and the rest of the family was pleasently surprised.  They also freeze well, which is a definite bonus for prepping future meals.

Prep Time

Parmesan Fish Sticks

11
Prep Time: 
Cook Time: 
Total Time: 

Ingredients

4
  • 1 lb. cod fillet, skin removed
  • 3 U egg whites, whisked
  • 1/2 cup Parmesan, grated
  • 1/2 cup Panko breadcrumbs
  • 3/4 tsp. garlic powder
  • 3/4 tsp. oregano
  • Cooking spray

Nutritional Facts

Serving Size: 
4-5 sticks
Amount Per Serving
Calories 206
Calories from Fat 38
% Daily Value *
Total Fat 5g
6%
Saturated Fat 2g
12%
Monounsaturated Fat 0g
0%
Polyunsaturated Fat 0g
0%
Cholesterol 62mg
21%
Sodium 402mg
17%
Total Carbohydrate 11g
2%
Dietary Fiber 0g
2%
Sugars 1g
Protein 29g

Directions

  1. Preheat the oven to 450 degrees.
  2. Season the fish with salt and pepper. Cut the cod into fish sticks that are around 1 inch wide.
  3. Mix together the Parmesan, Panko, garlic powder, oregano, and paprika.
  4. Dip the fish sticks in the eggs and then press into the Parmesan Panko mixture.
  5. Place on a prepared baking sheet.
  6. Spray the fish sticks with cooking spray on top.
  7. Cook for 10-12 minutes until breadcrumbs are browned and dish is cooked through.
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† SmartPoints™ and PointsPlus® calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
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