Parmesan Fish Sticks
TOTAL TIME: Prep/Total Time: 25 min.
YIELD: 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
Ingredients
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1/3 cup all-purpose flour
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1/2 teaspoon salt
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1/8 to 1/4 teaspoon pepper
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2 large eggs
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1 cup panko bread crumbs
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1/3 cup grated Parmesan cheese
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2 tablespoons garlic-herb seasoning blend
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1 pound tilapia fillets
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Cooking spray
Directions
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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.
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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.
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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.
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.
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