Parmesan Fish Sticks Recipe

4.5 2 3
Parmesan Fish Sticks Recipe
Parmesan Fish Sticks Recipe photo by Taste of Home
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Parmesan Fish Sticks Recipe

Read Reviews
4.5 2 3
Publisher Photo
I wanted a healthier approach to fish sticks and developed a baked tilapia with a slightly peppery bite. My husband and sons love the crispy coating. —Candy Summerhill, Alexander, Arkansas
MAKES:
4 servings
TOTAL TIME:
Prep/Total Time: 25 min.
MAKES:
4 servings
TOTAL TIME:
Prep/Total Time: 25 min.

Ingredients

  • 1/3 cup all-purpose flour
  • 1/2 teaspoon salt
  • 1/8 to 1/4 teaspoon pepper
  • 2 large eggs
  • 1 cup panko (Japanese) bread crumbs
  • 1/3 cup grated Parmesan cheese
  • 2 tablespoons garlic-herb seasoning blend
  • 1 pound tilapia fillets
  • Cooking spray

Directions

Preheat oven to 450°. In a shallow bowl, mix flour, salt and pepper. In another bowl, whisk eggs. In a third bowl, toss bread crumbs with cheese and seasoning blend.
Cut fillets into 1-in.-wide strips. Dip fish in flour mixture to coat both sides; shake off excess. Dip in eggs, then in crumb mixture, patting to help coating adhere.
Place on a foil-lined baking sheet coated with cooking spray. Spritz tops with cooking spray until crumbs appear moistened. Bake 10-12 minutes or until golden brown and fish just begins to flake easily with a fork. Yield: 4 servings.
Originally published as Parmesan Fish Sticks in Simple & Delicious December/January 2016

Nutritional Facts

1 serving: 281 calories, 11g fat (3g saturated fat), 154mg cholesterol, 641mg sodium, 16g carbohydrate (1g sugars, 1g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 fat.

  • 1/3 cup all-purpose flour
  • 1/2 teaspoon salt
  • 1/8 to 1/4 teaspoon pepper
  • 2 large eggs
  • 1 cup panko (Japanese) bread crumbs
  • 1/3 cup grated Parmesan cheese
  • 2 tablespoons garlic-herb seasoning blend
  • 1 pound tilapia fillets
  • Cooking spray
  1. Preheat oven to 450°. In a shallow bowl, mix flour, salt and pepper. In another bowl, whisk eggs. In a third bowl, toss bread crumbs with cheese and seasoning blend.
  2. Cut fillets into 1-in.-wide strips. Dip fish in flour mixture to coat both sides; shake off excess. Dip in eggs, then in crumb mixture, patting to help coating adhere.
  3. Place on a foil-lined baking sheet coated with cooking spray. Spritz tops with cooking spray until crumbs appear moistened. Bake 10-12 minutes or until golden brown and fish just begins to flake easily with a fork. Yield: 4 servings.
Originally published as Parmesan Fish Sticks in Simple & Delicious December/January 2016

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rmbarr059 User ID: 4046105 262048
Reviewed Mar. 4, 2017

"Love."

MY REVIEW
veggiemama User ID: 4640590 262022
Reviewed Mar. 3, 2017

"My husband loved it and I thought it was pretty good, but spicy. I'm guessing that must have been because the only garlic-herb seasoning I could find was Zatarain's and perhaps it had other spices in it."

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