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Healthy and Kid Friendly Fish Sticks

I don’t know about you but fish is one of the toughest proteins to get my son to eat. Perhaps it’s because we don’t eat it often. Who knows. What I do know is that so many kids love fish sticks. Maybe because they’re hand held. Or could it be the coating?

I’m not really sure but it got be interested in revamping a recipe from a new cookbook.These fish sticks are healthy and fun. And the verdict? He loves them!

I sure hope you and your kids love them as well!

Healthy and Kid Friendly Fish Sticks


adapted from Eating Well 500 Calorie Dinners


  • 8 ounces tiliapia fillets, cut into 3-inch strips
  • 1/2 cup whole-wheat bread crumbs
  • 1/2 cup cup whole grain bran flakes
  • 1/2 teaspoon lemon pepper
  • 1/2 teaspoon garlic salt
  • 1/2 teaspoon paprika
  • 1/4 cup whole wheat flour
  • 1 egg white


Preheat oven to 450 degrees. Coat an oven-safe grill pan (or wire rack placed on a baking sheet) with non-stick cooking spray. Mix breadcrumbs, bran flakes, lemon pepper, garlic salt, and paprika in a food processor until ground throughly. Place in a bowl. Beat egg whites in another bowl. Place flour in a third bowl. Dredge fish by coating in the egg white, then flour, then breadcrumb mixture. Place on prepared rack. Coat both sides of the breaded fish with cooking spray. Bake about 10 minutes, or until fish is cooked through and the breading is golden brown. 

Freezing Directions:

Let cool and then place each serving in a quart size freezer bag. To Serve: Defrost overnight. Microwave approx. 60 sec.

Nutritional Information:

Servings: 2 • Calories: 289 • Fat: 3 • Carbs: 37 • Protein: 31  • Fiber: 4 • Weight Watchers Points Plus: 7

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2 Responses to “Healthy and Kid Friendly Fish Sticks”

  1. Deanna says:

    Sounds delicious -my kids will try just about anything with honey mustard sauce on the side!

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