Homemade Fish Sticks

1/2c. flour
1 egg, beaten
1/2c. dry bread crumbs
1/2tsp. salt
1/2tsp. paprika
1/2tsp. lemon-pepper seasoning
3/4lbs. cod fillets, cut into 1inch strips
butter-flavored cooking spray

Place flour and egg in separate shallow bowls. In another shallow bowl, combine bread crumbs and seasonings. Dip fish in the flour, then egg, then roll in crumb mixture. Place on a baking sheet coated with cooking spray. Spritz sticks with butter-flavored spray.

Bake at 400 degrees for 10-12 minutes or until fish flakes easily with fork, turning once.

Fish Tacos

3/4 c. fat-free sour cream
1 can (4oz) chopped green chilies
1 T. fresh cilantro leaves
1 T. lime juice
4 tilapia fillets (4oz each)
1/2 c. all-purpose flour
1 egg white, beaten
1/2 c. panko (Japanese) bread crumbs
1 T. canola oil
1/2 tsp. salt
1/2 tsp. each white pepper, cayenne pepper, and paprika
8 corn tortillas (6 inches), warmed
1 large tomato, finely chopped

Place the sour cream, chilies, cilantro, and lime juice in a food processor; cover and process until blended. Set aside

Cut each tilapia fillet lengthwise into two portions. Place the flour, egg white, and bread crumbs in separate shallow bowls. Dip tilapia in flour, the egg white, the crumbs.

In a large skillet, over medium heat, cook tilapia in oil in batches for 4-5 minutes on each side or until fish flakes easily with fork. Combine the seasonings; sprinkle over fish.

Place a portion of fish on each tortilla; top with about 2 tablespoons of sour cream mixture. Sprinkle with tomato.

*I made these a second time and for the sour cream mixture, I just finely chopped the cilantro and chilies and mixed it by hand. It made a stiffer, sauce.*