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Fishin' Poles

Ingredients

7 Servings14 Servings28 Servings
Cooking spray- - -
Whole grain bread, toasted, crumbled1 cup2 cup4 cup
Bran flakes1.5 cups3 cups6 cups
Lemon pepper1 tsp2 tsp4 tsp
Paprika1 tsp2 tsp4 tsp
Flour, all purpose0.5 cup1 cup2 cup
Egg whites, beaten1.5 eggs3 eggs6 eggs
Tilapia or cod fillets ,cut into 0.5" by 3" strips1 lb2 lb4 lb

Directions

  1. 1. Preheat oven to 400°F. Set a wire rack or foil on baking sheet. Coat with cooking spray.
  2. 2. Place crumbled bread, bran flakes, lemon pepper, garlic powder and paprika in food processor or blender. Process until finely ground, transfer to shallow dish.
  3. 3. Place flour in second shallow dish and egg whites in a third. Coat each fish strip in flour then egg, and breadcrumbs.
  4. 4. Coat both sides with cooking spray and place on rack or baking sheet.
  5. 5. Bake until fish is cooked thoroughly and outer coating is golden brown (about 15 to 25 minutes).
Nutrition Facts
Serving size 1-1/2 oz (97g)
Amount Per Serving
Calories 134 From Fat 11
% Daily Value*
Total Fat 1g 2%
Sat. Fat 0g 0%
Cholesterol 24mg 8%
Sodium 175mg 7%
Total Carb 17g 6%
Dietary Fiber 3g 12%
Sugars 2g
Protein 15g
Vitamin A 8% Vitamin C 4%
Calcium 2% Iron 20%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food For Thought

Kids can help by crushing the bread and coating the fish in bread crumbs.

CACFP Crediting

For 3-5 year olds; Lunch/Supper. Must serve all of the following:

  • Meat/Meat Alternate