EatingWell Fish Sticks

Rating: 4.8 stars
30 Ratings
  • 5 star values: 24
  • 4 star values: 6
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0

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.

EatingWell Test Kitchen
Source: EatingWell Magazine, January/February 2010

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Recipe Summary

total:
40 mins
Servings:
4
Nutrition Profile:
Low-Calorie
Dairy-Free
Bone Health
Healthy Aging
Low Added Sugars
Nutrition Info
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Ingredients

Directions

  • Preheat oven to 450 degrees F. Set a wire rack on a baking sheet; coat with cooking spray.

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  • 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.

Tips

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 1/3 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.

Nutrition Facts

Serving Size: 6 fish sticks
Per Serving:
303 calories; protein 30.7g; carbohydrates 37g; dietary fiber 4g; sugars 2.1g; fat 4.3g; saturated fat 0.8g; cholesterol 56.7mg; vitamin a iu 142.4IU; folate 73.8mcg; calcium 19.5mg; iron 1.8mg; magnesium 46.1mg; potassium 427.8mg; sodium 372.9mg; thiamin 0.2mg.
Exchanges:

2 starch, 3 lean
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Reviews (30)

Read More Reviews
30 Ratings
  • 5 star values: 24
  • 4 star values: 6
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Reviews:
Most Helpful Most Positive Least Positive Newest
EatingWell User
Rating: 5 stars
03/08/2012
We made these using bran flakes and they were delicious paired with malt vinegar. My toddler ate them up and so did I. Read More
EatingWell User
Rating: 5 stars
10/30/2011
Easy and yummy. The crunchiest baked "fried" food I've tasted and flavorful enough to forgo the tartar sauce! Read More
EatingWell User
Rating: 4 stars
01/08/2012
A hit The kids enjoyed as did the adults. Nice to have a crispy crust without any grease. Pros: Very crispy easy to make Read More
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EatingWell User
Rating: 5 stars
10/29/2011
Maybe it's just the taste of the Tilapia but I thought these were awful.... Coating did crisp up well but not much flavor. Read More
Susie Tudor Lea
Rating: 5 stars
04/12/2019
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. Read More
lackeyj@gmail.com
Rating: 5 stars
10/30/2011
These were kind of a lot of work more than I expected anyway. Having to dip each tilapia strip in flour - then egg - then the crumb/spice mixture got messy I found I would have to wash my hand before starting again every time. Then at the end you are supposed to coat the bottom and top of the fish sticks with cooking spray. I am not sure how one person would spray the bottom of the rack by themselves... I had my husband hold it up in the air while I sprayed underneath. But it got a thumbs up from my husband and they ARE delicious. I whipped up a quick tartar sauce with a miracle whip/dill pickle relish/ground pepper combo. Will definitely make these again. Read More
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EatingWell User
Rating: 5 stars
10/30/2011
My kids loved this and I loved that I know what is in it unlike the frozen fish sticks you get at the grocery store. Will make it again! Read More
EatingWell User
Rating: 4 stars
07/07/2012
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 Read More
EatingWell User
Rating: 5 stars
10/30/2011
Loved these! Not too tricky to make but not something you make on a night when you are in a big hurry but they weren't hard. I tried the suggestion from an earlier comment about using total cereal flakes for the cereal flakes. I loved them and more importantly my 17 month old daughter liked them too! Will totally make again. Very crispy & tasty! Read More
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