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Related recipes: Cheese, Cod, Corn-Free, Dairy Foods, Delicious Living Magazine, Eggs, Fish, Flounder, Kid-Friendly, Low-Carb, Low-Sugar, Main Dishes, Poultry, Quick & Easy, Seafood, Soy-Free, Spring, Summer, Whitefish, Winter
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 & EasyCooking Time: 12 minutes
Prep Time: 10 minutes
Total Time: 22 minutes
Yield: 4 servings
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
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.
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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 February 2010.
