Publix Aprons

Crispy Fish Sticks and Sauce

Crispy Fish Sticks and Sauce
Total Time:
25 minutes


Cooking spray
1 1/2 lb firm fish fillets (haddock, cod, or Mahi-mahi)
2 3/4 cups crispy rice cereal
1/4 cup all-purpose flour
1/2 teaspoon salt-free garlic/herb seasoning
3/4 cup egg whites (or egg substitute)
1/3 cup light mayonnaise
2 tablespoons fresh lemon juice
2 tablespoons honey


  1. Preheat oven to 450°F. Coat baking sheet with spray. Cut fish into 1-inch-wide strips (wash hands). Crush rice cereal and place in shallow dish; stir in flour and seasoning. Whisk egg whites until frothy.
  2. Dip fish in egg whites, then roll in cereal mixture to coat; place on baking sheet. Coat top of fish with spray; bake 10–12 minutes and until fish is 145°F or separates easily.
  3. Whisk mayonnaise, juice, and honey until blended. Serve fish sticks with sauce.

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Nutritional Information

CALORIES (per 1/4 recipe) 310kcal; FAT 6.00g; SAT FAT 0.00g; TRANS FAT 0.00g; CHOL 90mg; SODIUM 550mg; CARB 33g; FIBER 0.00g; SUGARS 12g; PROTEIN 31g; CALC 2%; VIT A 15%; VIT C 25%; IRON 35%

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