Healthy Fish Sticks - Ready to Eat Dinner

22 mins

Make It Now Cooking Directions

These directions are for cooking this recipe to serve immediately and NOT to freeze for later.

1. Coat an oven-safe grill pan (or wire rack placed on a baking sheet) with non-stick cooking spray.
2. Mix breadcrumbs, bran flakes, lemon pepper, garlic salt, and paprika in a food processor until ground throughly. Place in a bowl.
3. Beat egg whites in another bowl.
4. Cut tilapia into 3 inch strips.
5. Place flour in a third bowl.
6. Dredge fish by coating in the egg white, then flour, then breadcrumb mixture. Place on prepared rack.
7. Coat both sides of the breaded fish with cooking spray.
8. Bake at 450 for about 10 minutes, or until fish is cooked through and the breading is golden brown.

34 mins

Freeze For Later Cooking Directions

These directions help you cook or prepare this meal PRIOR to being frozen for serving later (see Serving Day Directions when you are ready to prepare it to eat).

Why would I want to freeze this?

1. Coat an oven-safe grill pan (or wire rack placed on a baking sheet) with non-stick cooking spray.
2. Mix breadcrumbs, bran flakes, lemon pepper, garlic salt, and paprika in a food processor until ground throughly. Place in a bowl.
3. Beat egg whites in another bowl.
4. Cut tilapia into 3 inch strips.
5. Place flour in a third bowl.
6. Dredge fish by coating in the egg white, then flour, then breadcrumb mixture. Place on prepared rack.
7. Coat both sides of the breaded fish with cooking spray.
8. Bake at 450 for about 10 minutes, or until fish is cooked through and the breading is golden brown.
9. Allow to cool.
10. Place in indicated number of freezer bags. Label and freeze.

1 mins

Make From Frozen Serving Day Directions

These directions help you cook or reheat this meal AFTER it's been frozen for when you are ready to eat it.

1. Thaw: In fridge
2. Microwave approximately 1 minute or until heated through.