• 1 lb fresh Cod or white flaky fish (like halibut) without skin
  • 1 egg, beaten (or 2 egg whites)
  • 1 c whole wheat panko bread crumbs
  • 3 T parmesan cheese
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1/8 tsp cayenne
  • Optional: 14-1/2tsp salt free seasoning like Mrs. Dash or McCormicks Salt Free or Italian Seasoning


Pre-heat oven to 425 degrees.
Cover baking sheet with foil and spray with oil spray.
Slice fish into sticks.
In shallow dish combine panko, parmesan and seasons.
In another shallow bowl beat egg.
Dunk fish pieces into the egg and then the panko mixture.
Lay on baking sheet, separating the sticks to allow them to cook evening.
Bake in oven for 8-10 minutes. Then turn the fish sticks over and bake another 5-8 minutes until lightly golden brown.
Serve fish sticks with marinara sauce for dunking.

Makes 4 servings
Serving Size: 4oz


Calories 218
Fat 4g
Saturated Fat 1g
Cholesterol 119mg
Sodium 303mg
Potassium 342mg
Carbohydrate 12g
Fiber 1g
Sugar 0g
Protein 32g