GF DF Fish Sticks

Fish sticks are flexible in that there are two ways to make the fishy part of the fish stick- either a whole fillet or leftover fish from yesterday's dinner. The best part about fish sticks? All kids love 'em!

Whole Fillet Fish Sticks
Ingredients:
1 (18-ounce) center-cut fish fillet, about 9 by 4 inches, skinned
1 cup Potato Flakes
1/2 teaspoon salt
1/4 teaspoon black pepper
3 egg whites

Preheat the oven to 450 degrees F.
Rinse the fish fillet and pat dry with paper towels. Cut the fish in half to make 2 fillets each about 4 by 4 1/2-inches in size. Starting on the longest edge, slice the fillets into 1/2-inch pieces. Lay the widest pieces, from the center, cut side down, and slice in half lengthways so all the pieces are equally about 1/2 by 1/2 by 4 1/2-inches in size.

Put egg whites in one bowl and beat until frothy. Put some of the potato flakes in another bowl (adding more as needed).

Dip the fish in the egg whites and then into the potato flakes (repeat if necessary). Place on a well greased baking sheet. Bake for 15 to 20 minutes until golden brown. Turn the fish sticks over half way through.

Chopped Fillet Fish Sticks
Ingredients:
3 Tbs and 1 cup Potato flakes
2 cups Cooked fish flaked
1/2 tsp. Worcestershire sauce
1 Egg
1/8 tsp of Paprika
1/2 tablespoon dill (optional)
1/2 teaspoon of Salt
1/4 teaspoon black pepper
3 egg whites
Oil

Preheat the oven to 450 degrees F. Mix 3 Tbs of potato flakes with the flaked fish, Worcestershire sauce, egg, paprika, dill and salt. Mold the fish mixture into finger length bars. If the fish is too dry add another egg, if it is too wet add a little more potato flakes until the mixture holds together.
Put egg whites in one bowl and beat until frothy. Put some of the potato flakes in another bowl (adding more as needed).

Carefully dip the fish in the egg whites and then into the potato flakes (repeat if necessary). Place on a well greased baking sheet. Bake for 15 to 20 minutes until golden brown. Turn the fish sticks over half way through.

Dipping Sauce:
Ketchup
OR
Mayonnaise mixed with a little Dijon mustard and some parsley or dill
OR
Lemon wedges