Instructions: Put the oven rack in the top third of the oven. Preheat oven to 450 degrees F. Coat a baking sheet with nonstick spray.

Cut the fish into pieces about 3 to 4 inches long and 1/2 inch around. Tray to cut into similar-size pieces so that they bake evenly. Soak the fish sticks in the milk.

Finely chop the remaining ingredients in a processor or blender. Put on a dinner plate.

Dip the fish, wet from the milk, into the crumb mixture. Place the fish on the baking sheet in one layer with space between the pieces. Spray very lightly with cooking spray. Bake for 8 to 10 minutes, until golden and firm.

Yield: 4 servings.

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