Janice Newell Bissex, MS, RD and Liz Weiss, MS, RD, Co-authors, The Moms' Guide to Meal Makeovers

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Cheesy Fish Sticks
Makes 4 Servings

1/2 cup cornmeal
1/2 cup Parmesan cheese
3/4 teaspoon garlic powder
1/4 teaspoon salt
3 tablespoons canola oil
1 pound farm-raised catfish fillets, cut into 1-inch strips


1. Preheat the oven to 475°F. Lightly oil or coat a large baking sheet with nonstick cooking spray and set aside.
2. Combine the cornmeal, cheese, garlic powder, and salt in a medium bowl and mix well.
3. Place the oil in a small bowl. Lightly coat each piece of fish in the oil and then roll in the breading until well coated.
4. Arrange the fish on the prepared baking sheet and bake until golden brown, 10 to 12 minutes.

Nutrition Information per Serving : 350 calories, 22g fat (4.5g saturated, 1.4g omega-3), 360mg sodium, 14g carbohydrate, 2g fiber, 23g protein, 10% calcium

Kitchen Notes

• The American Heart Association recommends we all eat at least two seafood meals a week for heart health (seafood is naturally low in saturated fat and a good source of healthy omega-3 fats). But with finicky eaters at the table, families often turn to other dinner options ... and never meet this goal. Fishing for new ways to make seafood more fun and tasty for kids? Check out the following:

• Dip it: Serve shrimp with cocktail sauce and fish sticks with tartar sauce or ketchup so the kids can dip to their heart’s content.

• Mix-Ins – Cook a basic box of macaroni & cheese (we like Annie’s whole wheat), then mix in a can or pouch of flaked skinless, boneless pink salmon (or tuna) with some frozen, thawed peas.
  
  
• Catfish is farmed in the U.S. in an environmentally friendly way and is a mild and affordable fish that kids love.