Crunchy Cod

Picky Eater Approved!

Prep: 15 Min | Cook: 10 Min

 Similar to the classic "Fish Stick," but without the added fat and calories found in the store-bought version.



1 cup Whole Wheat Bread Crumbs or High Fiber "Flake" Cereal (Such as Amaranth Flakes)
1 cup Bran Flakes
1 Tbsp Lemon Zest
Dash Salt and Pepper, to Taste
1/2 tsp Paprika
1 tsp Dried Dill
1/2 cup All-Purpose Flour
2 Large Egg Whites, Beaten (May Substitute with Egg Substitute)
1 lb Cod, Cut into Strips


  1. Preheat oven to 450°. Set a wire rack on a baking sheet and coat with cooking spray. Place bread crumbs, cereal, and spices in a food processor or blender and process until finely ground. Transfer to shallow dish.
  2. Place flour in second shallow dish and egg whites in a third dish. Dredge each strip of fish in the flour, dip in egg, and roll in breadcrumb mixture. Place on prepared wire rack.
  3. Bake for about 10 minutes or until cooked through and breading is golden and crisp.
Storage Note:

Once prepared, fish can be stored in the freezer (for up to 3 months) in a sealed container or ziplock bag. Thaw frozen fish in refrigerator before cooking, and reheat in oven or toaster until crisp.

Nutrition Facts

Servings: 4

Amount per Serving

Calories: 240

Total Fat: 1g

Sodium: 320mg

Total Carbohydrate: 30g

- Dietary Fiber: 3g

- Sugars: 2g

Protein: 26g

Vitamin A: 10%

Niacin: 25%

Folate: 25%

Vitamin B12: 25%

Iron: 20%

These percentages represent the suggested daily healthy adult dose for vitamins and minerals.