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EatingWell Fish Sticks
EatingWell Fish Sticks
30 Reviews
From: EatingWell Magazine, January/February 2010
You can make these homemade fish sticks in about the same amount of time it takes to bake a box of the frozen kind—with a fraction of the fat.
- By: EatingWell Test Kitchen
Ingredients 4 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
- Canola oil cooking spray
- 1 cup whole-wheat dry breadcrumbs, (see Shopping Tip) or ½ cup plain dry breadcrumbs
- 1 cup whole-grain cereal flakes
- 1 teaspoon lemon pepper
- ½ teaspoon garlic powder
- ½ teaspoon paprika
- ¼ teaspoon salt
- ½ cup all-purpose flour
- 2 large egg whites, beaten
- 1 pound tilapia fillets, cut into ½-by-3-inch strips
Preparation
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Active
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Ready In
- Preheat oven to 450°F. Set a wire rack on a baking sheet; coat with cooking spray.
- Place breadcrumbs, cereal flakes, lemon pepper, garlic powder, paprika and salt in a food processor or blender and process until finely ground. Transfer to a shallow dish.
- Place flour in a second shallow dish and egg whites in a third shallow dish. Dredge each strip of fish in the flour, dip it in the egg and then coat all sides with the breadcrumb mixture. Place on the prepared rack. Coat both sides of the breaded fish with cooking spray.
- Bake until the fish is cooked through and the breading is golden brown and crisp, about 10 minutes.
- Ingredient notes: We like Ian's brand of coarse dry whole-wheat breadcrumbs, labeled “Panko breadcrumbs.” Find them in the natural-foods section of large supermarkets. To make your own breadcrumbs, trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. (To make fine dry breadcrumbs, process until very fine.) Spread on a baking sheet and bake at 250°F until dry, about 10 to 15 minutes. One slice of bread makes about ⅓ cup dry breadcrumbs.
- U.S. farm-raised tilapia is a better choice for the environment because it is usually grown in closed farming systems that limit pollution.
- Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray.
- Serving size: 6 fish sticks
- Per serving: 303 calories; 4 g fat(1 g sat); 4 g fiber; 37 g carbohydrates; 31 g protein; 74 mcg folate; 57 mg cholesterol; 2 g sugars; 0 g added sugars; 142 IU vitamin A; 0 mg vitamin C; 20 mg calcium; 2 mg iron; 373 mg sodium; 428 mg potassium
- Carbohydrate Servings: 2½
- Exchanges: 2 starch, 3 lean
Reviews 30
April 12, 2019
By: Susie Tudor Lea
This recipe is awesome. I used lake perch, which I skinned. I used toasted wheat germ and whole wheat panko. Cooked according to directions except I noticed the bottom side was a little damp so I flipped them over and baked them another 3 minutes so they’d get a little crispier.
Served this with a little avocado lime mayo, dill pickles, and hot sauce. Side salad was spinach, egg, and beets with a very light honey mustard yogurt dressing.
October 22, 2018
By: Kim P.
Came out very crispy! Note to self - kids didn't like the cod - try w/ different fish next time
August 17, 2012
By: EatingWell User
Love them!
These were fabulous! We can't wait to make them again. They turned out crispy and super flavorful, however I did add some of my own chesapeake bay seafood seasoning and a bit more salt. I ran out of the breadcrumb, flake mix so I'd make more of that next time around. But they really were amazing. We had them as a leftover the next night by making fish tacos with them. Still delicious. I'll be making these again for sure!
Cons: I ran out of the breadcrumb mix before they were all dipped.
August 03, 2012
By: EatingWell User
Quick and easy and my toddler loved them!
My toddler and even tough critic husband loved them. I didn't have corn flakes and used corn chex instead and they turned out great. Used my magic bullet to blend the coating till fine.
Pros: Easy and basic ingredients
July 18, 2012
By: EatingWell User
I was skeptical, but So good and SO crispy
This recipe was absolutely on point! But i did change some things.. First I added a t sugar and a little bit more garlic salt, lemon pepper and paprika, second I used plain panko bread crumbs! I also cooked them for about 8 minutes longer than the recipe said ( that is using the listed servings) because i like my fish sticks a little bit firmer! I also gave them a toss half way through! I served with peas and ketchup( because my mom used to serve me ketchup with fish sticks!) . I LOVED IT! and I am a very tough critic when it comes to fish and the fishiness of fish! YOU HAVE TO TRY THIS!
Pros: very crispy, i served with peas
Cons: cooked longer than recipe said to!
July 16, 2012
By: EatingWell User
My 3.5 yr old LOVED these!!!!
Wonderful recipe! I did make some changes after reading the reviews. We used the Toasted Wheat Germ instead of cereal flakes. I used Whole Wheat Flour and the Ian's Panko Bread Crumbs. Loved the flavor. My 3 yr old helped make them and he asked for seconds (which never happens). I didn't have garlic powder and used Adobo seasoning instead. I will definitely bank this and use it again and again!
Pros: picky-eater friendly, easy to make
July 07, 2012
By: EatingWell User
AMAZING, HEALTHY, Satisfying!
I used cheap frosted flakes, and was awesome!
Pros: easy to make, had all ingreients at my house, cooks fast! Boyfriend and friends loved it
Cons: a little messy
March 08, 2012
By: EatingWell User
We made these using bran flakes, and they were delicious paired with malt vinegar. My toddler ate them up and so did I.
January 27, 2012
By: EatingWell User
Delicious and crispy fish sticks. II was afraid that my six year old would not like them because I don't feed him fish very much but he was the one who enjoyed them the most. I would recommend this recipe to any mom who buys fish sticks from the grocery store.
