Freezer Meal Recipes / Dinner / Healthy Fish Sticks

Healthy Fish Sticks

An easy fish stick recipe that's healthy and that kid's love!
2 Servings Meet The Cook Print
Healthy Fish Sticks

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

Freezer Containers

  • 1 Gallon Freezer Bag

Supplies

  • Cooking Sprays
  • Food Processors
  • Labels

Nutritional Information

  • 1 serving = 303 Calories
  • 4g Fat
  • 40mg Cholesterol
  • 1005mg Sodium
  • 158mg Potassium
  • 37g Carbs
  • 6g Fiber
  • 4g Sugar
  • 29g Protein
  • 7 WW+ Points

Make It Now Cooking Directions

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.

Freeze For Later Cooking Directions

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.
  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.
  9. Allow to cool.
  10. Place in indicated number of freezer bags. Label and freeze.

Make From Frozen Serving Day Directions

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

  1. Microwave approximately 1 minute.

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