FRUGAL FISH STICKS

1/4 c flour
1/2 tsp salt
pinch of paprika
pinch of garlic power
2 large egg whites
3 slices day-old wheat bread, lightly toasted
1 lb whitefish (flounder, sole or tilapia - buy whatever is cheapest)

Preheat oven to 450 F and generously coat a baking sheet with cooking spray.

In a shallow dish, combine flour, salt, paprika and garlic powder. In a separate shallow dish, beat egg whites just until foamy.

Grind toast in blender or food processor, using quick pulses until you have fine crumbs. Spread crumbs out onto a sheet of wax paper.

Slice fish on the diagonal into 1-inch wide strips. Dredge each strip in flour, dip into egg whites and then coat with bread crumbs. Arrange on prepared baking sheet and cook 12 minutes, turning once, until fish is opaque and crumbs are golden.

Divide fish sticks among plates. Make a box of rice pilaf and microwave some frozen veggies to serve on the side.

Servings: 4
Per serving: about 280 calorioes, 27 g protein, 24 g carb, 8 g fat, 1 g sat fat, 2 g fiber, 65 mg cholesterol, 496 mg sodium