The Pioneer Woman Tasty Kitchen
Profile Photo

Healthy Homemade Fish Sticks

4.90 Mitt(s) 11 Rating(s)11 votes, average: 4.90 out of 511 votes, average: 4.90 out of 511 votes, average: 4.90 out of 511 votes, average: 4.90 out of 511 votes, average: 4.90 out of 5

Prep:

Cook:

Level: Easy

System:

3
x

Print Options

Page size Letter 3x5 4x6
Text Size Small Medium Large
Content Include description
Include prep time, etc.
Show image

Description

Finally! A healthier, tastier version of the ones that come out of a box.

Ingredients

  • 3 whole Tilapia Fish Sticks
  • 2 whole Egg Whites, Beaten
  • 1-½ cup Panko Bread Crumbs
  • ½ teaspoons Salt
  • ½ teaspoons Pepper
  • ¼ cups Parmesan Cheese

Preparation

Preheat oven to 450F.

Lay a wire rack on a baking sheet and spray it with nonstick spray.

Cut the tilapia once down the middle, then in half, creating four “sticks.” Season with salt and pepper. In a bowl, beat the egg whites. In a separate bowl, add the panko, salt, pepper and parmesan cheese. Dip each fish stick in egg whites, then in the panko mixture, pressing to adhere. Lay on the wire rack and spritz with olive oil.

Bake for 10 minutes, then flip and bake for 10 more minutes. Serve hot!

This recipe makes 12 fish sticks.

9 Comments

You must be logged in to post a comment.

Profile photo of WestsWife

WestsWife on 5.20.2011

These sound delicious. I’m definitely going to try them! I think my daughter will love them and my husband will enjoy them too!

Profile photo of Meredith {In Sock Monkey Slippers}

Meredith {In Sock Monkey Slippers} on 5.20.2011

This is exactly how I make fish sticks and chicken fingers. Super delicious.

Profile photo of ZoëMama

ZoëMama on 1.10.2011

My husband made a tartar sauce of ketchup, mustard, mayo, garlic and onion powders, pepper, jalapeno peppers, pickles all together and it was soooo good with these!!

Profile photo of jmrodberg

jmrodberg on 12.14.2010

I made these last night and we loved them!

Profile photo of Marla Meridith

Marla Meridith on 12.12.2010

Jessica, these fish sticks look amazing. A recipe my self & the kids would love for sure! xo

11 Reviews

You must be logged in to post a review.

Profile photo of Stina

Stina on 10.13.2011

These have made several appearances in my kitchen which says a lot since I’m not a big fish eater. I’ve made them with talapia and cod (I think?). I’ve served them plain with a side of oven baked fries and in fish tacos.

If you cook them on the wire rack, you don’t really need to worry about flipping them.

Profile photo of nursesarah

nursesarah on 5.27.2011

Excellent! So light and crispy…and healthy! Love them! Just trying not to eat them all myself!

Profile photo of cookbookqueen

cookbookqueen on 5.23.2011

These had great flavor and I loved the crunchiness, but if I make them again I would definitely not put them on a rack. When I turned them over, half of the bread crumbs came off and fell under the rack. I think I would rather just put them on a foil-lined pan sprayed with cooking spray.

Profile photo of tashamegan

tashamegan on 5.20.2011

I actually had three pieces of tilapia thawing when I ran across this recipe. Thought it looked wonderful. Added a bit of Old Bay to the listed ingredients, and got everythng ready. Absolutely a hit with both my husband and me…and it will definitely go into my ‘favourites file’. Kudos, ‘HowSweetEats’ – a five star hit, for sure…!!!

Profile photo of kenna

kenna on 4.20.2011

I have made these several times over the past couple of months, using both tilapia and cod. We have used them for fish tacos and eaten them plain. They are delicious every time and SO easy. Thanks for the recipe!

Related Recipes

Mango Tilapia
Profile Photo by Shavanna in Main Courses
This is an easy, tasty and healthy recipe for a pan-seared...
0.00 Mitt(s) 0 Rating(s)0 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 5

Prep: Cook:

Serves: 4 Level: Easy


Skillet Swordfish with Sun-dried Tomatoes and Artichokes
Profile Photo by Anna Phillips in Main Courses
Heres a simple one pan dish to wow your guest! The...
0.00 Mitt(s) 0 Rating(s)0 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 5

Prep: Cook:

Serves: 2 Level: Easy


Coconut Shrimp with Mango Salsa
Profile Photo by Christina in Main Courses
This light and crispy shrimp dish is perfect for a weeknight...
0.00 Mitt(s) 0 Rating(s)0 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 5

Prep: Cook:

Serves: 4 Level: Easy


Crispy Fried Cod
Profile Photo by The Gourmet Country Girl in Main Courses
Make your next fish fry at home with this easy cod...
0.00 Mitt(s) 0 Rating(s)0 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 5

Prep: Cook:

Serves: 2 Level: Easy


15-Minute Shrimp in Sauce
Profile Photo by Lori Kemph | Mutt & Chops in Main Courses
A 15-minute shrimp in sauce with the rich flavors of tomato...
5.00 Mitt(s) 1 Rating(s)1 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 5

Prep: Cook:

Serves: 2 Level: Easy