Kids love fish sticks, but the frozen, pre-formed versions may contain unwanted saturated fat and sodium. Fish sticks tend to have a fairly thick bread coating masking the fish within.

First, dip fish in a mixture of nonfat skim milk and egg whites, then press in your desired coating. Place the fish on a parchment-lined cookie sheet. If you don’t have parchment paper, line your cookie sheet with foil, but be sure to spray foil with nonstick cooking spray. Bake fish in a very hot preheated oven around 450°F to promote browning.

Dusting fish with flour is always a fine fat-free choice, but it may not provide the crunchy coating you desire. Instead, try pressing fish in finely crushed pretzels, corn flake crumbs, saltine crackers, cornmeal, panko or fresh or prepared breadcrumbs. For a little added fat, but with loads of flavor, try coating fish in shredded or grated Parmesan cheese, dehydrated potato flakes or finely chopped nuts such as almonds, walnuts and pistachios.

If you prefer to cook your fish on the stove, spray both sides of your breaded fish with nonstick cooking spray. Cook fish in a nonstick skillet with no added fat just until opaque throughout and golden brown on the outside.