Make Your Own Lighter and Yummier Fish Sticks
May 29, 2013 12 Comments
Snack Girl happens to love fish, but her son is a bit of a non-believer.
He is the one who starts to complain when you serve food with any color to it. “Mom, what IS this?”, he says. “That’s zucchini, honey.” “YUCK!!!”
Here I am, a healthy eating guru, and my own child gives me grief. Ahhh well.
I decided to make fish sticks because I thought he would eat them without complaint. I didn’t want to buy them because they are typically loaded with sodium and I don’t like the way they taste. (he is not the only picky one in the family)
How did it go? “You are the best mom in the world! I love these. I love macaroni and cheese more so these are my second favorite food.” Hurray! I know it is hard to believe, but he really did say that.
I haven’t featured fish very often because it is expensive. There are all sorts of issues when it comes to sustainability so I chose one that I knew was on the “good” list. Tilapia, farmed in Ecuador and the United States, is approved by the Monterey Bay Aquarium Seafood Watch List which I believe is a reliable source for recommendations.
I bought it at my Stop and Shop for $6 per pound. It is a white fish, very bland, and firm - absolutely perfect for fish sticks! Also, you can’t go wrong with fish - you get your Omega-3 fatty acids - fish is high in protein and low in calories.
You can use this breading below for chicken strips as well for the picky eaters in your life. If you can’t find panko bread crumbs, use the regular ones. I used parchment paper so I wouldn’t have to oil the pan and it is much easier to clean up.
How do you deal with the picky eaters in your family?
Fish Sticks Recipe
Makes 6 servings (about 6 fish sticks each)
1 ½ pounds tilapia
⅓ cup all-purpose flour
4 egg whites
½ cup grated Parmesan
¾ cup Panko bread crumbs
Preheat oven to 450 F. Line 2 rimmed baking sheets with parchment paper. Dry tilapia with paper towels and slice into 4 inch by ½ inch strips. Put flour in a small bowl. In another small bowl, whip egg whites until frothy with a fork. In a third bowl, mix together panko and Parmesan. Dip strips of fish into flour followed by egg white and finally the panko mixture. Place strip on baking sheet about ½ inch from the next slice of fish.
Bake for 15 minutes. Serve with ketchup or tartar sauce.
These can be made ahead and then reheated in a toaster oven.
243 calories, 5.9 g fat, 3.3 g saturated fat, 15.9 g carbohydrates, 1.0 g sugar, 32.1 g protein, 0.8 g fiber, 351 mg sodium, 6 Points+
Points values are calculated by Snack Girl and are provided for information only. See all Snack Girl Recipes
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