Fish Sticks with Marinara Sauce

Health score
22%
Fish Sticks with Marinara Sauce
44 min.
6
405kcal

Suggestions

Ingredients

  • cups buttermilk 
  • teaspoon kosher salt 
  • cups tomatoes 
  • servings olive oil for drizzling
  • 1.3 cups parmesan finely grated
  • 0.8 cup seasoned bread crumbs italian-style
  • pound whitefish cut into strips, each 3-inches long and 1/

Equipment

  • bowl
  • baking sheet
  • sauce pan
  • oven

Directions

  1. Watch how to make this recipe.
  2. Put an oven rack in the center of the oven. Preheat the oven to 500 degrees F. Spray a heavy baking sheet liberally with vegetable oil cooking spray. Set aside.
  3. Put the buttermilk into a large bowl.
  4. Add the fish strips, stir to coat, and let stand for 15 minutes.
  5. In a medium bowl, stir together the Parmesan, bread crumbs and salt.
  6. Remove the fish from the buttermilk, allowing the excess to drip back into the bowl, and dredge in the bread crumb mixture to coat completely, pressing to adhere. Arrange the coated fish in a single layer on the prepared baking sheet. Lightly drizzle with olive oil and bake until golden and crispy, about 14 minutes. Cool slightly and arrange on a serving platter.
  7. In a small saucepan, heat the marinara sauce over medium-heat until warm.
  8. Transfer to a small serving bowl.
  9. Serve the marinara alongside the fish sticks as a dipping sauce.

Nutrition Facts

Calories405kcal
Protein27.65%
Fat53.6%
Carbs18.75%

Properties

Glycemic Index
17.17
Glycemic Load
2.79
Inflammation Score
-6
Nutrition Score
19.272174005923%

Flavonoids

Apigenin
0.01mg
Luteolin
0.02mg

Nutrients percent of daily need

Calories:404.65kcal
20.23%
Fat:24.38g
37.51%
Saturated Fat:7.56g
47.22%
Carbohydrates:19.18g
6.39%
Net Carbohydrates:17.22g
6.26%
Sugar:7.84g
8.71%
Cholesterol:60.92mg
20.31%
Sodium:1432.42mg
62.28%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.3g
56.59%
Selenium:43.44µg
62.06%
Phosphorus:389.7mg
38.97%
Calcium:385.34mg
38.53%
Vitamin B12:1.87µg
31.08%
Vitamin E:3.64mg
24.23%
Vitamin B3:4.81mg
24.06%
Vitamin D:3.49µg
23.25%
Vitamin B2:0.37mg
21.75%
Vitamin K:19.27µg
18.35%
Potassium:632.89mg
18.08%
Vitamin B1:0.24mg
16.03%
Magnesium:56.74mg
14.18%
Vitamin B6:0.28mg
13.8%
Manganese:0.27mg
13.57%
Vitamin A:677.28IU
13.55%
Iron:2.22mg
12.34%
Folate:48.8µg
12.2%
Vitamin B5:1.11mg
11.12%
Copper:0.21mg
10.71%
Zinc:1.52mg
10.14%
Fiber:1.96g
7.84%
Vitamin C:6.12mg
7.42%