• Skip to primary navigation
  • Skip to privacy navigation
  • Skip to main content
  • Skip to primary sidebar

Jo Cooks

Simple - Easy - Comfort

Join my free recipe email club!
Free eBook
  • Recipe Index
  • Cookbooks
    • The Big Book of Jo’s Quick and Easy Meals
    • 30-Minute One-Pot Meals
  • ABOUT JO
  • Contact
  • Facebook Instagram Pinterest Twitter YouTube
  • Dinner Ideas
  • Instant Pot
  • Slow Cooker
  • 30 Minute Meals
  • One Pot
  • Desserts
Home / Recipes
35 minutes
0 Comments

Lemony Tilapia Fish Sticks

Jump to RecipePrint Recipe
  • 34
  • 176
by: Joanna Cismaru
12.07.12
Updated: 06.03.20

This post may contain affiliate links. Please read my disclosure policy.

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

Lemony Tilapia Fish Sticks on a plate with lemon wedges as garnish

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 on a plate with lemon wedges as garnish

Looking for more recipes? Follow on… My Newsletter Pinterest Facebook Instagram

3 pieces of lemony tilapia fish sticks on a plate

Lemony Tilapia Fish Sticks

0 from 0 votes
Prep: 20 mins
Cook: 15 mins
Total: 35 mins
Author: Joanna Cismaru
Serves: 4
Print Pin Rate

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%)
Tried this recipe? Rate it belowtag @jocooks on instagram and hashtag it #jocooks!

Meet Joanna Cismaru

I’m Joanna (Jo for short) and this is my blog where I share with you my culinary adventures. Here you will find a variety of recipes using simple everyday ingredients and creating wonderful, delicious and comforting meals, including some decadent desserts.

30 recipes from around the world cover.

Never miss a recipe!

Subscribe and get a FREE dinner recipes ebook!

side view shot of a slice of japanese cheesecake on a plate
Previous Post
Japanese Cheesecake
close up shot of boneless bbq wings in a bowl
Next Post
How to Make Boneless Chicken Wings with Homemade BBQ Sauce

Reader Interactions

Leave a Comment & Rate Recipe Cancel reply

Did you make this recipe? Rate it:




This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

Joanna Cismaru

Hey there!

I'm Joanna (Jo for short) and this is my blog where I share with you my culinary adventures. Here you will find a variety of recipes using simple everyday ingredients and creating wonderful, delicious and comforting meals, including some decadent desserts.

Read More…
cover for the big book of jo's quick and easy meals.

My Cookbook

Pre-Order Now: Amazon | Indigo | Barnes & Noble | Indie Bound | Books-A-Million

Never miss a recipe!

Subscribe and get a FREE dinner recipes ebook!

Sign me up

Dinner Recipes

a wooden spoon lifting a salisbury steak out of the skillet

Salisbury Steak

closeup of beef stew in a dutch oven with a ladle inside.

Beef Stew

overhead shot of zucchini lasagna in a baking dish

Zucchini Lasagna

a white bowl full with american goulash and a fork inside stacked on top of an empty bowl

American Goulash (Chop Suey)

two plate with sloppy joes and buns next to a greens salad

Sloppy Joes

beef barley soup in a white bowl with a spoon inside.

Beef Barley Soup

overhead shot of chicken broccoli and rice casserole in a pot

One Pot Cheesy Chicken Broccoli Rice Casserole

creamy chicken lazone in a skillet garnished with parsley.

Chicken Lazone

Popular Now

a hand dipping a chicken tender in ranch dressing

Air Fryer Chicken Tenders

a fork stabbing a garlic butter steak bite in a skillet full of them

Garlic Butter Steak Bites

a prime rib roast sliced on a plate

Prime Rib Roast

side view shot of a cinnamon bun with a bite taken out of it on a plate

Cinnabons Cinnamon Rolls

side view shot of a hand dipping a piece of naan bread into the bowl of chicken tikka masala

Instant Pot Chicken Tikka Masala

close up of the layers on the homemade croissant

Homemade Croissants

overhead shot of crusty bread loaf

No Knead Bread

side view shot of two halves of a chicken salad sandwich stacked on a plate exposing the centers

The Best Chicken Salad

Jo Cooks...

Flavors from around the world

No matter what household we have all grown up in, there is something that has brought us all together here and that is a love and appreciation of food. Food that is from cultures and cuisines across the world has always been a staple of the blog. I'm excited to bring you all a taste of each corner of the earth, every last bite seasoned to perfection and served up with love - from my kitchen to yours.
honey soy chicken in a baking dish fresh out of the oven garnished with parsley.

Asian

closeup of italian mac and cheese in a white bowl with a big serving spoon.

Italian

a stack of homemade tortillas

Mexican

chocolate magic cake slices sprinkled with cocoa powder and garnished with garnish.

Romanian

a bunch of naan on a cutting board garnished with parsley.

Indian

red lentil hummus in a big black bowl garnished with a bit of smoked paprika.

Middle Eastern

Trending Now

overhead shot of oven baked chicken breasts in a baking dish

Baked Chicken Breast

overhead shot of oven baked chicken thighs in a pan

Oven Baked Chicken Thighs

a whole roast chicken surrounded by potatoes

Roast Chicken

a prime rib roast sliced on a plate

Prime Rib Roast

Browse All
  • Easy Dinners
  • Instant Pot
  • 30 Minute Meals
  • Chicken Recipes
  • Desserts
  • Recipe Index

Featured On

today logo.
huffpost logo.
the washington post logo.
jezebel logo.
countryliving logo.
good housekeeping logo.
lifehack logo.
buzzfeed logo.
mashable logo.
woman's day logo.
health logo.
better homes & gardens logo.
delish logo.
healthline logo.
nbc news logo.
blogloving logo.
university of washington logo.
shape logo.
Facebook Instagram Pinterest Twitter YouTube
  • Recipe Index
  • Cookbooks
  • About Jo
  • Contact
  • visit my other site: Craving Home Cooked
  • Privacy Policy
  • Accessibility Statement
© 2021 · All Rights Reserved · Back to Top
Opens in a new window Opens an external site Opens an external site in a new window

Subscribe and get a free dinner recipes ebook!

1138shares
  • 34
  • 176