- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 323.8
- Total Fat: 11.1 g
- Cholesterol: 121.9 mg
- Sodium: 982.2 mg
- Total Carbs: 24.2 g
- Dietary Fiber: 0.5 g
- Protein: 32.8 g
Panko Crusted Fish SticksSubmitted by: RACHBIRD
Introductionyou can vary the amount of panko, seafood seasoning and oil when making this for two. Just wing it! you can vary the amount of panko, seafood seasoning and oil when making this for two. Just wing it!
1 large egg, lightly beaten
1/8 t salt
1/8 t black pepper
2 c panko bread crumbs
1 T seafood seasoning
2T Extra Virgin Olive Oil (I use light EVOO)
1 1/2 lbs Tilapia, cut in to "fish stick" style size - or nugget size
Place egg in shallow bowl and season with salt and pepper.
In a separate bowl, combine panko, seafood seasoning, and olive oil. Use fork to make sure oil is coated on crumbs.
Dip fish in egg and then in crumb mixture. Press with fingers to make sure crumbs stick.
Place on baking sheet (I spray with non-stick spray), at least 1 inch apart.
Bake until lightly browned, 12-15 minutes.
I used recipe calculator with 4 servings.
Number of Servings: 4
Recipe submitted by SparkPeople user RACHBIRD.