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Lemony Tilapia Fish Sticks
Prep Time20 mins
Cook Time15 mins
Total Time35 mins
- 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
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.
Serving: 145g | Calories: 214kcal | Carbohydrates: 12.4g | Protein: 12.3g | Fat: 13.2g | Saturated Fat: 2.4g | Cholesterol: 103mg | Sodium: 46mg | Fiber: 0.5g