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Parmesan Fish Sticks

Name: Parmesan Fish Sticks
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 4 servings.
Ingredients: 1/3 cup all-purpose flour; 1/2 teaspoon salt; 1/8 to 1/4 teaspoon pepper; 2 large eggs; 1 cup panko bread crumbs; 1/3 cup grated Parmesan cheese; 2 tablespoons garlic-herb seasoning blend; 1 pound tilapia fillets; Cooking spray

5 reviews

Test Kitchen Approved

Total Time

Prep/Total Time: 25 min.

Makes

4 servings

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

Parmesan Fish Sticks Recipe photo by Taste of Home

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Ingredients

1/3 cup all-purpose flour
1/2 teaspoon salt
1/8 to 1/4 teaspoon pepper
2 large eggs
1 cup panko 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.

Nutrition 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.

Parmesan Fish Sticks

Ingredients

Directions

Nutrition Facts

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