Crispy Baked Fish Sticks
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
16oz Tilapia boneless fillets (I used frozen) ˝ cup corn meal˝ cup Panko bread crumbsCourse SaltGround PepperTony Chachere’s Creole SeasoningWater
1.)Soak Frozen Tilapia fillets in salted water until defrosted and then an additional 15-30 minutes (This removes any “fishy” taste and establishes the “stick to” surface for the breading.)
2.)Preheat oven to 400°F
3.)Cut Fillets into sticks or nuggets
4.)Return to water to sit while you dredge the sticks
5.)Combine cornmeal, bread crumbs, pepper and seasonings to taste in a shallow baking dish
6.)Spray a baking sheet with non-stick cooking spray
7.)Take sticks, one at a time, from the water, roll in crumb mixture and place on baking sheet
8.)Once all sticks are on baking sheet lightly spray with cooking spray
9.)Place in oven and bake 30-40 minutes, or until golden brown, turning halfway through.
Serving Size: 4 equal servings
Number of Servings: 4
Recipe submitted by SparkPeople user FAT_BEGONE.
2.)Preheat oven to 400°F
3.)Cut Fillets into sticks or nuggets
4.)Return to water to sit while you dredge the sticks
5.)Combine cornmeal, bread crumbs, pepper and seasonings to taste in a shallow baking dish
6.)Spray a baking sheet with non-stick cooking spray
7.)Take sticks, one at a time, from the water, roll in crumb mixture and place on baking sheet
8.)Once all sticks are on baking sheet lightly spray with cooking spray
9.)Place in oven and bake 30-40 minutes, or until golden brown, turning halfway through.
Serving Size: 4 equal servings
Number of Servings: 4
Recipe submitted by SparkPeople user FAT_BEGONE.
Nutritional Info Amount Per Serving
- Calories: 194.1
- Total Fat: 2.2 g
- Cholesterol: 50.0 mg
- Sodium: 480.6 mg
- Total Carbs: 18.1 g
- Dietary Fiber: 1.4 g
- Protein: 25.0 g