Do you ever have a craving for your childhood comfort foods? We have quite a few that we grew up with that we often long for—and although we didn’t grow up with fish sticks we’ve learned our house was a bit unusual and many of you have been requesting a healthy version of what seems to be a staple in most American households. Of course there are tons of frozen varieties in the local grocery that are pleasing to the palate for both children and adults. However, most varieties have been deep fried in oil before packaging and are loaded with fat, eeks!
Not these “Not Yo Mamma’s Fish-Sticks- but taste like they are!” This recipe can satisfy your craving and is nutritious as well.
Pssst… looking for a little sweet, healthy & waist-line friendly treat after dinner? Check out our Chocolate Chip Banana & Zucchini Muffins, or our Skinny Pumpkin Muffins, or these these Skinny Mini Muffins, just to name a few! Or search the site! 🙂
Not Yo Mamma’s Fish-Sticks- but taste like they are!
Serves 4
Ingredients
- Cooking Spray
- 1 cup whole wheat dry breadcrumbs or 1/2 cup plain dry breadcrumbs
- 1 cup whole grain cereal flakes
- 1 freshly squeezed lemon
- 1 teaspoon pepper
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
- 1/2 cup all- purpose flour
- 2 large egg whites, beaten
- 1 pound tilapia filets, cut into 1/2 by 3 inch strips
Directions
- Preheat oven to 450 degrees Fahrenheit. Set a wire rack on a baking sheet; coat with cooking spray.
- Line up 3 shallow dishes. These will be used for dipping the fish in the coating.
- Add breadcrumbs, cereal flakes, garlic powder, paprika, and salt into a blender and mix until finely ground. Transfer to the first shallow dish.
- Place flour in another shallow dish and egg whites in the third. Dunk each strip of fish in the flour, dip it in the egg and then coat all sides with the breadcrumb mixture. Place on the prepared rack. Coat both sides of the breaded fish with cooking spray.
- Bake until the fish is cooked through and the breading is golden brown and crisp, about 10 minutes.
- Squeeze lemon juice over fish and Enjoy!
These fish sticks are packed with protein, low in saturated fat and a good source of Vitamin C (thank you lemon! :)), riboflavin and vitamin B12.
BONUS: You get your energy boosting whole grain carbohydrates/ protein combo with this comfort food, so just be sure to round this out meal with some veggies—and call it one delicious and healthy night!
Fish Sticks Nutrition Facts: Per Serving : Calories 284 , Carbohydrate 28.5g, Fat 2.7g, Protein 39.4 g, Fiber 3 g
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If you love this recipe, you may also enjoy these fabulous recipes:
Banana Kiwi Weight Loss Smoothie
- Cooking Spray
- 1 cup whole wheat dry breadcrumbs or ½ cup plain dry breadcrumbs
- 1 cup whole grain cereal flakes
- 1 freshly squeezed lemon
- 1 teaspoon pepper
- ½ teaspoon garlic powder
- ¼ teaspoon salt
- ½ cup all- purpose flour
- 2 large egg whites, beaten
- 1 pound tilapia filets, cut into ½ by 3 inch strips
- Preheat oven to 450 degrees Fahrenheit. Set a wire rack on a baking sheet; coat with cooking spray.
- Line up 3 shallow dishes. These will be used for dipping the fish in the coating.
- Add breadcrumbs, cereal flakes, garlic powder, paprika, and salt into a blender and mix until finely ground. Transfer to the first shallow dish.
- Place flour in another shallow dish and egg whites in the third. Dunk each strip of fish in the flour, dip it in the egg and then coat all sides with the breadcrumb mixture. Place on the prepared rack. Coat both sides of the breaded fish with cooking spray.
- Bake until the fish is cooked through and the breading is golden brown and crisp, about 10 minutes.
- Squeeze lemon juice over fish and Enjoy!
- These fish sticks are packed with protein, low in saturated fat and a good source of Vitamin C (thank you lemon! :)), riboflavin and vitamin B12.