You can make these homemade fish sticks in about the same amount of time it takes to bake a box of the frozen kind. Make it a meal: Serve with lemon wedges, coleslaw, roasted new potatoes and a dollop of tartar sauce.

Makes 4 servings

ACTIVE TIME: 30 minutes

TOTAL TIME: 40 minutes

EASE OF PREPARATION: Easy

Canola oil cooking spray
1 cup whole-wheat dry breadcrumbs (see Shopping Tip) or 1/2 cup plain dry breadcrumbs
1 cup whole-grain cereal flakes
1 teaspoon lemon pepper
1/2 teaspoon garlic powder
1/2 teaspoon paprika
1/4 teaspoon salt
1/2 cup all-purpose flour
2 large egg whites, beaten
1 pound tilapia fillets, cut into 1/2-by-3-inch strips

1. Preheat oven to 450°F. Set a wire rack on a baking sheet; coat with cooking spray.
2. Place breadcrumbs, cereal flakes, lemon pepper, garlic powder, paprika and salt in a food processor or blender and process until finely ground. Transfer to a shallow dish.
3. Place flour in a second shallow dish and egg whites in a third shallow dish. Dredge each strip of fish in the flour, dip it in the egg and then coat all sides with the breadcrumb mixture. Place on the prepared rack. Coat both sides of the breaded fish with cooking spray.
4. Bake until the fish is cooked through and the breading is golden brown and crisp, about 10 minutes.

NUTRITION INFORMATION: Per serving: 274 calories; 3 g fat (1 g sat, 1 g mono); 57 mg cholesterol; 33 g carbohydrate;
29 g protein; 3 g fiber; 479 mg sodium; 464 mg potassium.

Nutrition bonus: Selenium (86% daily value), Folate (24% dv), Iron (15% dv).

2 Carbohydrate Servings

Exchanges: 2 starch, 3 1/2 very lean meat

TIP: Shpping Tip: We like the Ian’s brand of whole-wheat dry breadcrumbs, labeled “Panko breadcrumbs,” for their coarse and crunchy texture. Find them in the natural-foods section of large supermarkets or substitute plain dry breadcrumbs (they’re finer so you need less).

Great tasting and looking. Easy. Even my picky 5 year old tried and liked them. He snuck back for 2 more off the platter after dinner! I subbed 7 grain puffed cereal for the flakes. And used 1/2 a garlic clove for the garlic powder. Just sliced it and put in food processor. Worked just fine.

, Ann Arbor, MI

Great tasting and looking. Easy. Even my picky 5 year old tried and liked them. He snuck back for 2 more off the platter after dinner! I subbed 7 grain puffed cereal for the flakes. And used 1/2 a garlic clove for the garlic powder. Just sliced it and put in food processor. Worked just fine.

, Ann Arbor, MI

This was delicious! I made these as the main ingredient for fish tacos. The whole family, including 2 children under 10, loved it!

Rajani, Concord, MA

Everyone loved this one. At the table we had: male college student, 16 year old daughter, and two couples. The fish in the inside of the fishsticks were tender and the crust was delicious (I used Total, a nut/honey whole wheat bread that I toasted and dried out and then crumbed, black pepper, grated lemon rind, paprika, and garlic powder - omitted the salt). Many said they had never had 'homemade' fish sticks before.

, Santa Cruz, CA

This recipe makes the best tasting fish sticks. I did locate Ian's brand of whole-wheat dry breadcrumbs and used whole grain oat bran flakes. Cereal boxes identify the cereal as whole grain. There are many varieties of whole grain cereals. The ingredients do not list cooking spray, but it is used in the instructions. You do need it or the coated tilapia pieces will stick to the wire rack. After making this recipe twice I will never go back to frozen boxed fish sticks.

These are great! My husband and I love them. They are so easy to make too. They have a great fresh flavor with a crispy outside. I can't believe these are actually healthy. Not too bad the next day as leftover either, that is if there are any left.

Anonymous, CO

Yummy! Really crispy and crunchy, but very moist inside. My husband loves fish sticks, and he really liked these, especially the fact that they were virtually fat free. I used regular Panko bread crumbs and Corn Flakes, which just goes to show you that the recipe is very adaptable to what you have on hand.

Anonymous, MD

These are so great we are having them a second time tonight. You really should try them.

Karen, CA

These are outstanding, and we've enjoyed them many times on their own and also in fish tacos. One note: they're even better made with fresh cod.

Heather, Brandon, MB