Healthy Recipes Healthy Ingredient Recipes Healthy Fish & Seafood Recipes Healthy Fish Recipes EatingWell Fish Sticks 4.9 (14) 14 Reviews 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 EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. EatingWell's Editorial Guidelines Updated on August 16, 2019 Print Share Share Tweet Pin Email Cook Time: 30 mins Additional Time: 10 mins Total Time: 40 mins Servings: 4 Yield: 24 fish sticks Nutrition Profile: Bone Health Dairy-Free Healthy Aging High-Protein Low Added Sugars Low-Calorie Jump to Nutrition Facts Ingredients Canola oil cooking spray 1 cup whole-wheat dry breadcrumbs, (see Shopping Tip) or 1/2 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 1/2-by-3-inch strips Directions Preheat oven to 450 degrees 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. 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. Print Nutrition Facts (per serving) 303 Calories 4g Fat 37g Carbs 31g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Calories 303 % Daily Value * Total Carbohydrate 37g 13% Dietary Fiber 4g 14% Total Sugars 2g Protein 31g 61% Total Fat 4g 6% Saturated Fat 1g 4% Cholesterol 57mg 19% Vitamin A 142IU 3% Folate 74mcg 18% Sodium 373mg 16% Calcium 20mg 2% Iron 2mg 10% Magnesium 46mg 11% Potassium 428mg 9% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved