Fish Sticks

Ingredients

1½ lbs tilapia fillet
¼ cup ground flax meal (flaxseed that has been ground)
¼ cup reduced-fat Parmesan cheese
½ cup whole wheat breadcrumbs
4 whole egg whites
2 tsp Old Bay® seasoning
½ tsp salt
½ tsp black pepper
¼ cup organic grapeseed or Canola oil

Optional*:
malt vinegar
tartar sauce
*Optional ingredients are not included in the nutritional calculations.

Method
  1. Cut fish into 1-nch strips and season with salt and pepper. Set aside. 
  2. Put egg whites in a shallow bowl and whisk. 
  3. In another shallow bowl, add Parmesan cheese, flax meal, breadcrumbs, Old Bay® seasoning, salt and pepper and mix well. 
  4. Heat ⅛ of a cup the Canola oil in a deep frying pan on medium-high heat. 
  5. Dip each piece into the egg whites, then into the breadcrumb mixture. Make sure to coat fish evenly. Set aside, I used a baking sheet. 
  6. In shifts, place half of the fish in the hot frying pan in a single layer. 
  7. Cook on each side until golden brown - about 4 minutes per side (thinner sticks will cook faster). Use tongs to rotate them around the pan so they cook evenly. Set aside on a clean plate and cover with foil to keep warm. 
  8. Heat the remaining ⅛ cup oil and cook the last half of the fish the same way. 
  9. Serve hot with malt vinegar or a light tartar sauce.

Nutrition Information
Per Serving (4 fish sticks)
Calories: 398
Fat: 21g
Carbohydrates: 11g
Fiber: 4g
Protein: 42g
Sugars: 5g
Sodium: 664mg
Vitamin A: 1%
Vitamin C: 0%
Calcium: 9%
Iron: 2%