Low Fat Crispy Breaded Fish Sticks
Delight your taste buds with these Low Fat Crispy Breaded Fish Sticks, a guilt-free twist on the classic family favorite. Made with tender white fish fillets like cod or tilapia, these homemade fish sticks are coated in a flavorful blend of whole wheat and panko breadcrumbs, Parmesan cheese, and a bright hint of lemon zest. Baked to golden perfection, not fried, they deliver all the crispy goodness you love without the extra calories. With a simple prep time of 20 minutes and no flipping required during baking, this recipe is as convenient as it is tasty. Perfect for a healthy dinner or snack, serve them hot with your favorite dipping sauce or a refreshing squeeze of lemon. Healthy, easy, and irresistibly crispy—these oven-baked fish sticks are a must-try for seafood lovers looking for a lighter option!
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Recipe Information
Ingredients
- 1 pound White fish fillets (cod, tilapia, or haddock)
- 1 cup Whole wheat breadcrumbs
- 0.5 cup Panko breadcrumbs
- 0.25 cup Parmesan cheese, grated
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Lemon zest
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 3 large Egg whites
- Non-stick cooking spray
- 1 tablespoon Parsley, chopped (optional for garnish)
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Cut the fish fillets into strips approximately 1 inch wide and 3 inches long.
In a shallow dish, combine the whole wheat breadcrumbs, panko breadcrumbs, Parmesan cheese, garlic powder, onion powder, lemon zest, salt, and black pepper. Mix well to combine.
In another shallow dish, beat the egg whites until slightly frothy.
Dip each piece of fish into the egg whites, letting any excess drip off, then coat it thoroughly in the breadcrumb mixture. Press the breadcrumbs onto the fish to ensure an even coating.
Place the breaded fish sticks on the prepared baking sheet in a single layer.
Lightly spray the fish sticks with non-stick cooking spray to help them crisp up in the oven.
Bake in the preheated oven for 12-15 minutes until the fish is cooked through and the coating is golden and crispy. There is no need to flip the sticks during baking.
Remove from the oven and transfer to a serving plate. Garnish with chopped parsley if desired.
Serve immediately with a side of your favorite dipping sauce or a wedge of lemon.
Nutrition Facts
Calories |
1103 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.7 g | 23% | |
| Saturated Fat | 6.1 g | 30% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 247 mg | 82% | |
| Sodium | 2930 mg | 127% | |
| Total Carbohydrate | 107.5 g | 39% | |
| Dietary Fiber | 14.2 g | 51% | |
| Total Sugars | 6.6 g | ||
| Protein | 129.8 g | 260% | |
| Vitamin D | 22.7 mcg | 113% | |
| Calcium | 432 mg | 33% | |
| Iron | 9.1 mg | 51% | |
| Potassium | 1915 mg | 41% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
