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fish-sticks-with-ketchup-and-lemon

Crispy Baked Fish Sticks (to Share with the Kids!)

Amy Palanjian
We like to have these with simple sides such as Mashed Potatoes, Roasted Broccoli, or Salad. They're also great in tacos!
Prep Time 10 mins
Cook Time 10 mins
Total Time 20 mins
Course Dinner
Cuisine American
Servings 4
Calories 252 kcal

Ingredients
 
 

  • 1 pound Tilapia filets (fresh or thawed from frozen according to package directions)
  • 1/3 cup flour
  • 2 eggs, lightly beaten
  • 1 1/4 cups Panko-style breadcrumbs
  • 1/2 teaspoon salt

Instructions
 

  • Preheat the oven to 425 degrees F and place a wire rack over a rimmed baking sheet. Spray with nonstick spray and set aside.
  • Cut the fish into finger-size pieces. (I use kitchen scissors to make this easy.)
  • Place the flour, eggs, and Panko into separate wide bowls in a little assembly-line. Coat each piece of fish in the flour, then eggs, then Panko. Set onto the prepared wire rack. Finish all of the fish.
  • Bake for 10-12 minutes or until lightly golden brown and cooked through.
  • Serve warm with fresh lemon, ketchup, and/or Tartar sauce.

Notes

  • Store leftovers in an airtight container in the fridge for up to 3 days. To reheat, place on a foil or parchment-lined baking sheet and warm for 6-8 minutes in a 375 degree oven. (You can warm them in 15 second increments in the microwave, but they will not be crunchy.)
  • Use kitchen shears to cut the fish (its a little easier than using a knife, I've found).
  • Choose sustainable fish that are low mercury including Tilapia, Flounder, or Whitefish. You could also use wild Salmon or Trout, though they may have stronger flavors.
  • Gluten-free: Use GF panko and flour.
  • Egg-free: Swap in vegan mayo for the eggs.
  • Add a dash of ground garlic, dried parsley, black pepper, or any other spice or herb you like to add more flavor.
  • Serve with fresh lemon, ketchup, tartar sauce, or any other sauce you like.

Nutrition

Calories: 252kcalCarbohydrates: 22gProtein: 29gFat: 5gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 1gCholesterol: 139mgSodium: 518mgPotassium: 421mgFiber: 1gSugar: 1gVitamin A: 119IUCalcium: 60mgIron: 2mg
Keyword baked fish sticks, fish sticks
Did you make this recipe?Rate in the comments and tag @yummytoddlerfood on IG!