1-1/2 tablespoons vegetable oil
1 cup all-purpose flour
1/2 stop black pepper
1/4 teaspoon garlic salt
2/3 cup beer
2 large egg whites
2 cups dry breadcrumbs
1/2 cup chopped fresh parsley
1-1/2 pounds grouper or other firm white fish fillets, like catfish or tilapia, cut into
4 x 1 inch strips
Malt vinegar (optional)
Pre heat oven to 450 degrees
Coat the bottom of a jelly roll pan with oil.
Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour,
pepper, and garlic salt in a large bowl. Add beer; stir well. Beat egg whites with
a mixer at high speed until stiff peaks form. Gently fold egg white mixture into
Combine breadcrumbs and parsley in a shallow dish. Working with one fish strip
at a time, dip in flour mixture; dredge in breadcrumb mixture. Repeat procedure
with remaining strips, flour mixture, and breadcrumb mixture. Place on prepared
baking sheet. Lightly coat strips with cooking spray.
Bake at 450 degrees for 15 minutes or until fish flakes easily when tested with a
fork. Remove from oven.
Pre heat broiler.
Broil the fish sticks 1 minute or until tops are lightly browned. Serve fish sticks
with malt vinegar, if desired.
Calories 351; Fat 5.1g; Protein 39.1g; Cholesterol 63mg; Calcium 122mg;
Sodium 371 mg; Fiber 1.4g; Iron 4.4mg; Carbohydrate 32.9g