Fish Sticks
Moderate nutritional value
Strips of cod coated in flour, egg and breadcrumbs, baked in the oven.
Fish sticks, called fish fingers in Britain, are strips of white fish such as cod dipped in flour, egg and breadcrumbs and baked on a tray until crisp; this home version uses a little oil in the crumbs instead of frying. A 150 g portion, about 6 sticks, has 277 kcal, 28 g protein, 9 g fat and 19 g carbohydrate, mostly from the crumbs. Serve with peas or salad rather than fries.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 18g | 32.1% |
| Fat | 6.1g | 8.7% |
| Carbs | 13g | 4.3% |
| Simple Sugars | 4.55g | Estimate |
| Complex Carbs | 7.75g | Estimate |
| Fiber | 0.7g | 2.8% |
| Water | 61g | 2.4% |
| Calories | 185 | 8.2% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.92 | g | 4.6% |
| Monounsaturated | 2.95 | g | 11.8% |
| Polyunsaturated | 1.74 | g | 13.4% |
| Omega-3 | 0.522 | g | Estimate |
| EPA | 53 | mg | 5.9% |
| DHA | 106 | mg | 11.8% |
| Omega-6 | 1.218 | g | Estimate |
| Trans | 0.02 | g | 1.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 1.01 | mg |
| Vitamin E | 1.17 | mg |
| Selenium | 35.6 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 24.2 | mcg | 2.7% |
| vitamin B1 | 0.09 | mg | 7.5% |
| vitamin B2 | 0.107 | mg | 8.2% |
| vitamin B3 | 1.83 | mg | 11.4% |
| vitamin B6 | 0.182 | mg | 10.7% |
| vitamin B9 | 11.8 | mcg | 3.0% |
| vitamin B12 | 0.77 | mcg | 32.1% |
| vitamin C | 1.01 | mg | 1.1% |
| vitamin D | 0.879 (35 IU) | mcg | 5.9% |
| vitamin E | 1.17 | mg | 7.8% |
| vitamin K | 3.41 | mcg | 2.8% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 46.6 | mg | 4.7% |
| iron | 0.823 | mg | 4.6% |
| magnesium | 34.9 | mg | 8.7% |
| phosphorus | 218 | mg | 31.1% |
| potassium | 392 | mg | 15.1% |
| sodium | 485 | mg | 21.1% |
| zinc | 0.752 | mg | 6.8% |
| copper | 0.074 | mg | 8.2% |
| manganese | 0.179 | mg | 7.8% |
| selenium | 35.6 | mcg | 64.7% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 519 | mg | 74.1% | 162% |
| Isoleucine | 846 | mg | 60.4% | 141% |
| Leucine | 1484 | mg | 54.4% | 122% |
| Lysine | 1528 | mg | 72.8% | 159% |
| Methionine | 755 | mg | 71.9% | 164% |
| Phenylalanine | 1387 | mg | 79.3% | 169% |
| Threonine | 781 | mg | 74.4% | 156% |
| Tryptophan | 211 | mg | 75.4% | 160% |
| Valine | 958 | mg | 52.6% | 120% |
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Allergens
Recipe
See full recipeIngredients
- Skinless cod or pollock fillets 500 g
- Plain flour 30 g
- Eggs, large 2 (100 g)
- Dried breadcrumbs 100 g
- Vegetable oil 2 tbsp
- Salt 1 tsp (6 g)
- Black pepper 1/4 tsp
- Lemon wedges to serve
Instructions
- 1
Heat the oven to 220C and line a baking tray with baking paper.
- 2
Pat the fish dry and cut it into fingers about 2 cm wide and 8 cm long; season with half of the salt and the pepper.
- 3
Mix the flour with the remaining salt on a plate, beat the eggs in a shallow bowl, and toss the breadcrumbs with the oil in a third bowl.
- 4
Coat each finger in flour, dip it in egg, then press it into the oily crumbs on all sides.
- 5
Lay the fingers on the tray with space between them.
- 6
Bake for 15-18 minutes, turning once halfway, until the crumbs are golden and the fish flakes easily.
- 7
Serve hot with lemon wedges.