Homemade Fishsticks

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Nutritional Info
  • Servings Per Recipe: 3
  • Amount Per Serving
  • Calories: 257.6
  • Total Fat: 3.7 g
  • Cholesterol: 84.5 mg
  • Sodium: 175.4 mg
  • Total Carbs: 28.1 g
  • Dietary Fiber: 1.1 g
  • Protein: 28.3 g

View full nutritional breakdown of Homemade Fishsticks calories by ingredient
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Number of Servings: 3


    3 wholeTilapia filets
    1 egg, beaten and mixed with 1 T water
    1-½ cupPanko Bread Crumbs
    ½ teaspoonsSalt
    ½ teaspoonsPepper
    ¼ cupsParmesan Cheese
    1/4 c flour


Preheat oven to 450F.

Lay a wire rack on a baking sheet and spray it with nonstick spray.

Cut the tilapia filets to create four “sticks.”

In one bowl, add flour. In another bowl, the beaten egg and water. In a third bowl bowl, add the panko, salt, pepper and parmesan cheese.

Dredge each fish stick in flour, dip in egg, then in the panko mixture, pressing to adhere. Lay on the wire rack and spritz with olive oil.

Bake for 10 minutes, then flip and bake for 10 more minutes.

Serving Size: Makes 3 servings of 4 sticks

Number of Servings: 3

Recipe submitted by SparkPeople user STINA6584.

TAGS:  Fish |

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