Baked Fish Sticks, Parsnip Fries and Asparagus

For the Fish Sticks, I followed the following recipe,from EatingWell.com and made a few changes

• Canola oil cooking spray
• 1 cup whole-wheat dry breadcrumbs, (see Shopping Tip) or 1/2 cup plain dry breadcrumbs
• 1 cup whole-grain cereal flakes
• 1 teaspoon lemon pepper
• 1/2 teaspoon garlic powder
• 1/2 teaspoon paprika
• 1/4 teaspoon salt
• 1/2 cup all-purpose flour
• 2 large egg whites, beaten
• 1 pound Tilapia fillets, cut into 1/2-by-3-inch strips

1. Preheat oven to 450°F. Set a wire rack on a baking sheet; coat with cooking spray.
2. Place breadcrumbs, cereal flakes, lemon pepper, garlic powder, paprika and salt in a food processor or blender and process until finely ground. Transfer to a shallow dish.
3. Place flour in a second shallow dish and egg whites in a third shallow dish. Dredge each strip of fish in the flour, dip it in the egg and then coat all sides with the breadcrumb mixture. Place on the prepared rack. Coat both sides of the breaded fish with cooking spray.
4. Bake until the fish is cooked through and the breading is golden brown and crisp, about 10 minutes.

How I created mine...

Followed all ingredients except for whole-grain cereal. All the cereal I looked at had high fructose corn syrup in them. Instead I did the following...

1C Brown Rice Bread Crumbs

1/2 C Wheat germ

1/2 C Wheat flakes

and I threw in some whole wheat panko bread crumbs I had left, really was only about 2T

I actually had lots leftover, next time I will reduce.

I baked mine @400 for 40 minutes and then @450 for 15 minutes. We really liked how they came out.

Served with my homemade tarter sauce, see sauces.

Parsnip Fries

I followed this recipe from doitdelicious.com. Except, for the ginger ketchup, I added a few splashes of Frank's Red Hot Sauce. I did not add as much pepper to the Parsnips. I actually cooked the Parsnips @400 for 30 minutes and then @450 for 15 minutes. I think they turned out awesome! 

Parsnip Fries with Ginger Ketchup
Prep time: 10 minutes
Total time: 35 minutes
Yield: serves 4
Ingredients
1 1/2 pounds parsnips, peeled and cut into sticks
2 tablespoons olive oil
1/2 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
1/4 cup ketchup
1 teaspoon grated fresh ginger
Directions
Heat oven (with oven rack in middle) to 400°F. On a rimmed sheet pan, toss together the parsnips, oil, 1/2 teaspoon salt and 1/8 teaspoon pepper (6 turns on pepper mill). Roast, stirring half way through, until the parsnips are golden brown and tender, about 25 minutes. Meanwhile, combine the ketchup and ginger. Serve with the warm fries.

For the Asparagus, I just cleaned, cut and added them to the pan with Parsnips. I just spray buttered these and sprinkled garlic salt and pepper on them.
Enjoy!