This recipe is much more healthful than most commercially-made
versions. I used fresh cod and free-range organic chicken, and my food critics loved
’em. The breading mix recipe makes enough for 2 cups (230g) vegetables or 1 pound (455g)
chicken or fish fi
Quick &
Easy
Preparation facts
Cooking Time: 12 minutes
Prep Time: 10 minutes
Total Time: 22 minutes
Yield: 4 servings
Ingredients
1 Tbs (15mL) canola oil
1 lb (455g) white fish fillets (flounder, cod, etc.) or 1 pound
(455g) chicken breast fillets
1/4 tsp (2g) salt (sea salt if on a corn-free diet*)
1 tsp (2g) grated lemon rind
1 egg
1 egg white
1/2 cup (120mL) 2-percent low-fat milk
Breading mix:
1 cup (115g) bread crumbs
1/4 cup (35g) Parmesan cheese
1/4 tsp (1g) black pepper
Directions
Preheat oven to 400°F (205°C). Spray baking dish with
nonstick cooking oil, then coat with canola oil.
Rinse fish or chicken fillets. Pat dry with a paper towel. Lightly
sprinkle salt on both sides of fillets.
For fish sticks, carefully cut fillets into long strips. For chicken
bits, cut fillets into 1-inch (2.5cm) squares.
Place breading mix and grated lemon rind into a small paper bag. On a
pie plate, combine egg, egg white and milk, then beat with a whisk or fork until well
blended.
Dip fish or chicken pieces into the egg and milk mixture. Place fish or
chicken pieces, a few at a time, into bag with breading mix and grated lemon rind, hold bag
closed and shake well.
Place coated fish sticks or chicken bits on baking dish. Bake until
golden brown, about 12 to 15 minutes.
* Allergy notes: People following a corn-free diet should avoid iodized
salt since it contains dextrose, which should be avoided by those allergic to corn.
Nutrition facts
Serving Size 1 serving
Calories 401
Calories from Fat 159 (40%)
% Daily Value*
27%Total Fat 17g
19%Saturated
Fat 3.7g
Polyunsaturated Fat 5g
Monounsaturated Fat 6.6g
52%Cholesterol 157mg
22%Sodium 533mg
17%Potassium 600mg
7%Total
Carbohydrate 21g
5%Dietary
Fiber 1.2g
Sugars 3g
Sugar Alcohols 0g
75%Protein 38g
* Percent Daily Values are based on a 2,000 calorie
diet.
Nutrition facts are calculated by a food expert using
nutritional values provided by the USDA for common products used as recipe ingredients. Actual
nutritional values may differ depending on the amounts or products used and can be affected by
cooking methods.
The information presented in the Food Guide is for informational purposes
only and was created by a team of US–registered dietitians and food experts. Consult
your doctor, practitioner, and/or pharmacist for any health problem and before using any
supplements, making dietary changes, or before making any changes in prescribed medications.
Information expires September 2008.
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