Lemony Tilapia Fish Sticks
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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.
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Lemony Tilapia Fish Sticks
Prep: 20 mins
Cook: 15 mins
Total: 35 mins
Serves: 4
Ingredients
- 1/2 cup flour
- 1 tbsp lemon zest
- 2 eggs lightly beaten
- 2 cups panko breadcrumbs
- 4 6 oz tilapia fillets, cut into 2 1/2 inch strips
- 3 tbsp olive oil
- salt and pepper to taste
- lemon slices optional
Instructions
- Preheat oven to 425 F degrees. Lightly coat a baking sheet with nonstick cooking spray.
- 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.
- 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.
- Bake 12 to 15 minutes or until fish flakes easily with a fork.
- Serve with lemon slices and cocktail sauce if desired.
Nutrition Information:
Serving: 145gCalories: 214kcal (11%)Carbohydrates: 12.4g (4%)Protein: 12.3g (25%)Fat: 13.2g (20%)Saturated Fat: 2.4g (15%)Cholesterol: 103mg (34%)Sodium: 46mg (2%)Fiber: 0.5g (2%)
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