Lemony Tilapia Fish Sticks

Lemony Tilapia Fish Sticks – panko breadcrumbs + tilapia + lemon = healthy and delicious dinner for only 214 calories a serving.


Every once in a while I get in the mood for fish. Not often, I’m not a big fish eater, though I do like lobster and sushi and all that. But fish not so much. I do know that fish is good for you though, especially tilapia. It’s such a lean fish, very high in protein and just good for you. It’s not fishy at all, that’s why I love this fish.

There are so many ways to cook tilapia, but why not bake them and save yourself some calories. This is a very simple recipe and a perfect opportunity for me to cook with panko breadcrumbs again. You dip in flour, egg then panko. Super simple and you can have a healthy dinner in 35 minutes. Perfect meal for a busy week night.


Lemony Tilapia Fish Sticks
Prep time
Cook time
Total time
Serves: 4
  • ½ cup flour
  • 1 tbsp lemon zest
  • 2 eggs, lightly beaten
  • 2 cups panko breadcrumbs
  • 4 (6 oz) tilapia fillets, cut into 2½ inch strips
  • 3 tbsp olive oil
  • salt and pepper to taste
  • lemon slices (optional)
  1. Preheat oven to 425 F degrees. Lightly coat a baking sheet with nonstick cooking spray.
  2. In a shallow bowl combine flour, lemon zest, and salt and pepper to taste. Place eggs in a second shallow bowl, and panko in a third shallow bowl.
  3. Working with 1 tilapia strip at a time, dip in flour mixture, then in egg, then roll in panko, pressing gently to coat. Place on baking sheet; drizzle with oil.
  4. Bake 12 to 15 minutes or until fish flakes easily with a fork.
  5. Serve with lemon slices and cocktail sauce if desired.
Nutrition Information
Serving size: 145g Calories: 214 Fat: 13.2g Saturated fat: 2.4g Unsaturated fat: 0g Trans fat: 0g Carbohydrates: 12.4g Sodium: 46mg Fiber: 0.5g Protein: 12.3g Cholesterol: 103mg


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