Fish is a good source of unsaturated fatty acids and lean protein. Regular intake of fish is good for cardiovascular and other chronic diseases prevention. Enjoy this tasty fish stick and pair it with your favorite kind of vegetables!
Ingredients
White-fish
- 1 pound white fish, cod, (can substitute chicken) firm-flesh
Quick-oats
- 1 cup
Egg
- 1
Water
- 1 tablespoon
Italian-seasoning
- 1 teaspoon (or your favorite seasoning)
Salt
- ¼ teaspoon (do not add salt if you are using Adobo seasoning)
Oil-
Olive Oil cooking spray
Dipping-sauce
- 2 tablespoons (ketchup, tartar sauce, or ranch dressing)
Lemon
- 1 (optional)
Instructions
Step 1
Preheat the oven to 400°F
Step 2
Slice the fish into ~16 sticks (1oz each) and set aside.
Step 3
Place a metal cooling rack on top of a baking sheet and mist with olive oil spray.
Step 4
Blend ½ cup of oats in a blender or food processor until it is a flour-like consistency.
Step 5
Set up your 3 dipping stations: pour blended flour onto a flat dish or plate; whisk egg and 1 tablespoon water in a bowl; mix the remaining ½ cup of oats, Italian seasoning, and salt in a third bowl.
Step 6
Dredge a piece of fish in the oat-flour, gently shake off excess, and then dip the fish in the egg mixture (coating on all sides), then the seasoned oat mixture, gently pressing into the crumbs (coating on all sides). Repeat with all pieces.
Step 7
Place the fish sticks on the rack and bake until the fish is cooked through, about 12 minutes.
Step 8
Serve with fresh lemon wedge and/or sauce for dipping.