sea sticks

500 g (1 lb) cod, halibut or snapper cut into sticks
2 egg whites, beaten
22.5 mL (11/2 tbsp)Western Family canola oil
175 mL (3/4 cup) Western Family corn flakes, crumbled
2.5 mL (1/2 tsp) onion powder
2.5 mL (1/2 tsp) garlic powder
30 mL (2 tbsp) Western Family grated Parmesan cheese
salt and pepper to taste

1. Preheat oven to 375°F (190°C).

2. In small bowl, mix together beaten egg whites and oil.

3. In another small bowl, combine cornflake crumbs, onion powder, garlic powder, Parmesan cheese, salt and pepper.

4. Dip fish sticks into egg white mixture, then roll in seasoned flakes.

5. Place on greased baking sheet (or lined with parchment paper) and bake for 12 to 17 minutes, turning once.

Makes 10 sea sticks.

Nutritional Analysis:
Calories 107, Protein 13.2 g, Fat 2.8 g, Carbohydrate 6.3 g, Fibre 0.2 g