Oven-Baked Fish Sticks

  • prep: 40 min
  • cook: 0 hr
  • total: 40 min
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  • servings:
  • Ingredients

    • 3cups panko bread crumbs
    • 1/3cup olive oil
    • 1tablespoon seafood seasoning (such as Old Bay)
    • kosher salt
    • 3 large eggs
    • 2 1/2pounds skinless tilapia fillets, cut into 1-inch strips
    • coleslaw and ketchup, for serving
    • Directions
    • Heat oven to 450° F. On a large rimmed baking sheet, toss the bread crumbs with the oil, seafood seasoning, and ½ teaspoon salt. Toast in oven, tossing once, until golden brown, 5 to 7 minutes. Transfer to a shallow bowl and wipe out the baking sheet. In a second shallow bowl, beat the eggs with 1 tablespoon water.
    • Working with a few pieces at a time, dip the fish in the beaten eggs (shaking off any excess), then coat with the bread crumbs (pressing gently to help them adhere). Place in a single layer on 2 large parchment-lined large baking sheets.
    • Bake the fish sticks until crisp and opaque throughout, 12 to 15 minutes. Serve with the coleslaw and ketchup.
    • The uncooked fish sticks can be frozen for up to 3 months. First freeze them on the baking sheets until firm, then transfer to freezer bags. To cook, bake from frozen on parchment-lined baking sheets until crisp and opaque throughout, 18 to 20 minutes.

    Instructions

    Click Here For Step-By-Step Instructions

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 8
    • Amount Per Serving
    • Calories: 495 % Daily Value *
    • Total Fat: 24 g 36.57%
    • Saturated Fat: 4 g 22.29%
    • Trans Fat: 0 g %
    • Cholesterol: 44 mg 14.74%
    • Sodium: 631 mg 26.29%
    • Calcium: 25 mg 2.52%
    • Potassium: 0 mg 0%
    • Magnesium: 0 mg 0%
    • Iron: 2 mg 8.76%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 45 g %
    • Dietary Fiber: 5 g 18.52%
    • Sugar: 3 g
    • Protein: 23 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 0%
    • Vitamin C 2.51%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat4
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch3
    • Exchange - Vegetables0
    • Exchange - Lean Meat2
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total3 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total2 oz-eq

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