Tilapia Fish Sticks
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 8
Ingredients
4 Tilapia Filets2 large egg whites1/2 cup panko breadcrumbs1/2 cup plain breadcrumbs1/2 tsp paprika1/2 tsp garlic powder1/4 tsp salt1/2 cup flour1 tsp extra virgin olive oil
Cut the tilapia filets into 3inch x 1/2 inch sticks.
Preheat your oven to 450 degrees.
Mix the breadcrumbs, pepper, paprika, garlic powder, salt in a dish. Place in a separate dish the flour, and place the egg whites in a third dish and beat for about thirty seconds by hand.
Dip the fish in the flour, shake off, dip in the egg, drip off, then dip in the breadcrumb mixture.
Place on a pan on top of a wire rack. (For those not sure, a regular wire cooling rack will work).
Back anywhere from 10 - 15 minutes. This makes 8 servings of four fish sticks each.
The fish sticks are not the store made size, they are bigger.
Number of Servings: 8
Recipe submitted by SparkPeople user EMMY104.
Preheat your oven to 450 degrees.
Mix the breadcrumbs, pepper, paprika, garlic powder, salt in a dish. Place in a separate dish the flour, and place the egg whites in a third dish and beat for about thirty seconds by hand.
Dip the fish in the flour, shake off, dip in the egg, drip off, then dip in the breadcrumb mixture.
Place on a pan on top of a wire rack. (For those not sure, a regular wire cooling rack will work).
Back anywhere from 10 - 15 minutes. This makes 8 servings of four fish sticks each.
The fish sticks are not the store made size, they are bigger.
Number of Servings: 8
Recipe submitted by SparkPeople user EMMY104.
Nutritional Info Amount Per Serving
- Calories: 135.6
- Total Fat: 2.1 g
- Cholesterol: 27.5 mg
- Sodium: 111.0 mg
- Total Carbs: 14.5 g
- Dietary Fiber: 0.6 g
- Protein: 14.7 g
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