Ingredients

• Cooking spray
• 4 (6 oz) firm white fish fillets (such as haddock, cod, or mahi-mahi; about 1 ½ lb)
• 2 ¾ cups crispy rice cereal
• ¼ cup all-purpose flour
• ½ teaspoon salt-free garlic-herb seasoning
• ¾ cup egg whites (or egg substitute)
• ⅓ cup light mayonnaise
• 2 tablespoons lemon juice
• 2 tablespoons honey

Steps

1. Preheat oven to 450°F. Coat baking sheet with spray. Crush rice cereal and place in shallow dish; stir in flour and seasoning. Whisk egg whites until frothy.
2. Cut fish into 1-inch-wide strips. Dip fish in egg whites, then roll in cereal mixture to coat; arrange on baking sheet (wash hands). Coat top of fish with spray; bake 10–12 minutes until centers flake easily and are 145°F.
3. Whisk mayonnaise, lemon juice, and honey until blended. Serve fish sticks with sauce.
Note: Always check fish for bones.

Ingredients

• 1 (8 oz) bag microwaveable fresh green beans
• 1 orange, for zest/segments
• 2 tablespoons olive oil
• ¼ teaspoon salt-free garlic-herb seasoning

Steps

1. Microwave beans following package instructions. Zest orange (1 teaspoon); remove remaining peel and cut orange into segments.
2. Preheat large sauté pan on medium 2–3 minutes. Place oil in pan, then add beans, seasoning, and zest; cook 1–2 minutes until beans are crisp-tender.
3. Remove pan from heat; stir in orange segments. Serve.