-Why deep fry when you can oven-fry?  These fish sticks are delicious, with far fewer calories and fat than their fried counterpart

Oven-Fried Fish Sticks

1 cup panko bread crumbs

1 cup bran cereal

1  teaspoon lemon pepper seasoning

½ teaspoon garlic powder

½ teaspoon Old Bay seasoning

¼ teaspoon salt

½ cup flour

2  egg whites

1  pound cod, cut into 1 x 4 strips

Preheat oven to 450 degrees.  Place a wire rack coated with nonstick cooking spray onto a baking sheet and set aside.

Combine the first 6 ingredients in a food processor and process until fine crumbs.  Transfer mixture to a shallow dish.

Add the flour and egg whites to individual shallow dishes.  Dredge each fish stick in the flour, followed by a dip in the egg white, then finish by coating with the panko crumb mixture.  Place on the wire rack and continue procedure with all remaining fish sticks.

Once all fish sticks have been coated and placed on the rack, coat both sides of the fish with nonstick cooking spray.  Bake for 10-15 minutes, or until the fish is cooked through and the breading is crisp and golden brown.  Makes 4 servings.

Nutrition Information

Calories 227, Fat 1 gram, Saturated Fat trace, Protein 26 grams, Carbohydrate 28 grams, Fiber 2 grams, Sodium 420 milligrams.