Tilapia Fish Sticks

Be the first to
rate this recipe!
member ratings
Create a Recipe Makeover
Nutritional Info
  • Servings Per Recipe: 8
  • 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

View full nutritional breakdown of Tilapia Fish Sticks calories by ingredient
Submitted by:

Number of Servings: 8


    4 Tilapia Filets
    2 large egg whites
    1/2 cup panko breadcrumbs
    1/2 cup plain breadcrumbs
    1/2 tsp paprika
    1/2 tsp garlic powder
    1/4 tsp salt
    1/2 cup flour
    1 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.

TAGS:  Fish | Dinner | Fish Dinner |

Rate This Recipe