Crispy Baked Fish Sticks (to Share with the Kids!)
We like to have these with simple sides such as Mashed Potatoes, Roasted Broccoli, or Salad. They're also great in tacos!
- 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
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.
- 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.
Calories: 252kcalCarbohydrates: 22gProtein: 29gFat: 5gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 1gCholesterol: 139mgSodium: 518mgPotassium: 421mgFiber: 1gSugar: 1gVitamin A: 119IUCalcium: 60mgIron: 2mg