Glycemic Index Cookbook For Dummies
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You don't have to be a kid to like fish sticks, especially when they're homemade and low-glycemic. Try this easy recipe when you want something healthy and low-glycemic but don’t have tons of time to prep. It’s a great dish for those nights when you want to serve something simple, and tasty.

For a darker crust, turn the oven to the broil setting and cook the fish sticks for an additional 1 minute on each side.

Low-Glycemic Home-Baked Halibut Fish Sticks

Preparation time: 15 minutes

Cooking time: 12 minutes

Yield: 4 servings

1 pound halibut fillet, skin removed, cut into 1/2-inch sticks

Juice of 1 lemon

1/2 cup lowfat milk

2/3 cup plain, dry bread crumbs

1/3 cup shredded Parmesan cheese

1/2 teaspoon salt

1/4 teaspoon ground black pepper

1/4 teaspoon garlic powder

1/2 teaspoon dried parsley

Nonstick cooking spray

1 lemon cut into wedges

  1. Preheat the oven to 425 degrees F. Place the fish sticks on a plate, and squeeze the lemon juice evenly over the fish. Let the fish sit for 5 minutes.

  2. Pour the milk into a shallow bowl. In another shallow bowl, combine the bread crumbs, Parmesan cheese, salt, pepper, garlic powder, and parsley.

  3. Spray a baking sheet with nonstick cooking spray. Dip the fish sticks into the milk and then into the bread crumb mixture to coat completely. Place the fish sticks on the prepared baking sheet.

  4. Bake the fish for 10 to 12 minutes, or until the fish flakes easily and the outside is browned.

  5. Transfer the sticks to a serving platter, and serve with the lemon wedges.

Per serving: Calories 233 (From Fat 48); Glycemic Load 6 (Low); Fat 5g (Saturated 2g); Cholesterol 42mg; Sodium 647mg; Carbohydrate 17g (Dietary Fiber 1g); Protein 29g.

About This Article

This article is from the book:

About the book authors:

Meri Raffetto, RD, is a registered dietitian and recognized professional in the area of nutrition and wellness; she has been featured in Healthy Living Magazine and the Chicago Tribune. She is the founder and CEO of and author of The Glycemic Index Diet For Dummies.

Rosanne Rust, MS, RD, LDN, is a registered dietitian, freelance writer, and online weight-loss coach for Real Living Nutrition Services.

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