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Cornmeal Crusted Fish Sticks

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“Saw a recipe in a magazine. Adjusted it just a bit. This is now my go to recipe when I want to make fish sticks.”
4 fish sticks per serving

Ingredients Nutrition

  • 6 tablespoons white whole wheat flour, divided in half
  • 6 tablespoons cornmeal, divided in half
  • 12 teaspoon coriander, divided in half
  • 12 teaspoon cumin, divided in half
  • 12 teaspoon cayenne pepper, divided in half
  • 14 teaspoon Mrs. Dash table blend seasoning, divided in half
  • 2 large egg whites
  • 2 tilapia fillets or 8 ounces tilapia fillets
  • cooking spray


  1. In two shallow dishes, divide the flour and seasonings between the two. Beat the egg whites and place in another shallow dish. Season the fish with additional Mrs. Dash. Cut tilapia fillets into 1/2 inch strips. Dredge strips in flour mixture; dip in egg white and finally dip into the second flour mixture. Place the strip on a baking sheet , cover and place in the refrigerator so that the coating could adhere. Preheat the oven to 425 degrees. Remove the fish strips from the refrigerator and transfer to a baking sheet coated with cooking spray. Coat the top of the strips with cooking spray. Bake for 5 minutes. Remove the pan from the oven, turn the fish over, spray again, and return to the oven. Bake until crust is golden brown and the fish is cooked through, 5-6 minutes.

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