Panko Crusted Tilapia Sticks
Crispy, golden, and irresistibly flavorful, these Panko Crusted Tilapia Sticks are a family-friendly twist on classic fish sticks that are as easy to make as they are delicious. Tender strips of tilapia are coated in a perfectly seasoned mixture of panko breadcrumbs, Parmesan cheese, garlic powder, and paprika, then oven-baked to crunchy perfection for a healthier take on fried fish. With just 15 minutes of prep time and a quick bake in the oven, this recipe is perfect for busy weeknights or as a crowd-pleasing appetizer. Serve these perfectly crisp tilapia sticks with your favorite dipping sauces—like tangy tartar or zesty garlic aioli—for a dish that’s sure to impress both kids and adults alike. Whether you're looking for a go-to seafood recipe or a healthier alternative to fried snacks, these tilapia sticks will quickly become a household favorite.
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Recipe Information
Ingredients
- 4 pieces Tilapia fillets
- 0.5 cups All-purpose flour
- 2 large Eggs
- 2 tablespoons Water
- 1.5 cups Panko breadcrumbs
- 0.25 cups Grated Parmesan cheese
- 1 teaspoons Garlic powder
- 1 teaspoons Paprika
- 1 teaspoons Salt
- 0.5 teaspoons Black pepper
- as needed Cooking spray or vegetable oil
Instructions
Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper or foil and lightly grease with cooking spray or vegetable oil.
Pat the tilapia fillets dry with paper towels and cut them into 1-inch-wide sticks.
Place the flour in a shallow bowl. In a second shallow bowl, whisk together the eggs and water until fully combined. In a third shallow bowl, mix the panko breadcrumbs, Parmesan cheese, garlic powder, paprika, salt, and black pepper.
Coat each tilapia stick in the flour, shaking off any excess. Then, dip it into the egg mixture, allowing any excess to drip off. Finally, coat it in the panko mixture, pressing gently to ensure the breading adheres evenly.
Arrange the coated tilapia sticks on the prepared baking sheet, leaving a small gap between each for even cooking.
Lightly spray the breaded sticks with cooking spray or brush lightly with vegetable oil for a crispier finish.
Bake in the preheated oven for 12-15 minutes, flipping the sticks halfway through, until the coating is golden brown and the fish is cooked through (internal temperature of 145°F/63°C).
Remove from the oven and let the tilapia sticks cool for a few minutes before serving. Serve with your favorite dipping sauce such as tartar sauce, garlic aioli, or ketchup.
Nutrition Facts
Calories |
1275 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.1 g | 39% | |
| Saturated Fat | 11.3 g | 57% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 620 mg | 207% | |
| Sodium | 3581 mg | 156% | |
| Total Carbohydrate | 109.7 g | 40% | |
| Dietary Fiber | 5.7 g | 20% | |
| Total Sugars | 6.2 g | ||
| Protein | 142.4 g | 285% | |
| Vitamin D | 2.1 mcg | 10% | |
| Calcium | 372 mg | 29% | |
| Iron | 10.9 mg | 61% | |
| Potassium | 1815 mg | 39% | |
*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.
