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Lemony Tilapia Fish Sticks

Prep Time20 mins
Cook Time15 mins
Total Time35 mins
Servings: 4
Calories: 214kcal


  • 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