Recipes / Dinner

Healthy Fish Sticks - Ready to Eat Dinner

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Healthy Fish Sticks - Ready to Eat Dinner

Christine
The Cook
2 Servings
8 Ingredients
5 Comments

An easy fish stick recipe that's healthy and that kids love!

Read More
2 Servings
8 Ingredients
5 Comments

Ingredients

  • ½ cups Bread Crumbs, Whole Wheat
  • ½ cups Bran Cereal
  • ½ teaspoons Lemon Pepper
  • ½ teaspoons Garlic Salt
  • ½ teaspoons Paprika
  • 1 individual Egg White
  • ½ pounds Tilapia
  • ¼ cups Flour, Whole Wheat

Containers

Supplies

  • Cooking Sprays
  • Labels
  • Food Processors

Cooking Instructions

Freeze For Later Cooking Day Directions

Bake

These directions help you cook or prepare this meal PRIOR to being frozen for serving later (see Serving Day Directions when you are ready to prepare it to eat).

Why would I want to freeze this?

  1. Coat an oven-safe grill pan (or wire rack placed on a baking sheet) with non-stick cooking spray.
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Make From Frozen Serving Day Directions

Easy Assembly/Ready to Eat

These directions help you cook or reheat this meal AFTER it's been frozen for when you are ready to eat it.

  1. Thaw: In fridge
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Make It Now Cooking Directions

Oven Cook

These directions are for cooking this recipe to serve immediately and NOT to freeze for later.

  1. Coat an oven-safe grill pan (or wire rack placed on a baking sheet) with non-stick cooking spray.
  2. Mix breadcrumbs, bran flakes, lemon pepper, garlic salt, and paprika in a food processor until ground throughly. Place in a bowl.
  3. Beat egg whites in another bowl.
  4. Cut tilapia into 3 inch strips.
  5. Place flour in a third bowl.
  6. Dredge fish by coating in the egg white, then flour, then breadcrumb mixture. Place on prepared rack.
  7. Coat both sides of the breaded fish with cooking spray.
  8. Bake at 450 for about 10 minutes, or until fish is cooked through and the breading is golden brown.

Categories

diet, kid-friendly, traditional, fall, winter, spring, summer, thm-e-meal, wwfreestyle, wwfreestyle5-6, shellfish-free

Categories

diet, kid-friendly, traditional, fall, winter, spring, summer, thm-e-meal, wwfreestyle, wwfreestyle5-6, shellfish-free

5 Comments

Join the discussion

  1. Meet you new favorite fish stick. I love these! Could eat these everyday! Even made Filet-o-Fish sandwiches for the boys!

  2. In dredge instructions, i could very well be wrong, but isn’t it usually Flour, then egg, then Bread crumbs?

    1. That is the most common way to dredge, yes, however this long standing OAMM recipe uses a different method. Feel free to use the method you are most comfortable with. Thanks!

    1. Yes, that would be fine. It’s okay to cook them and freeze them since you are cooking them first.