Make this Fish Sticks Recipe is a kid-friendly meal that is fast and easy to prepare. A 30-minute meal that is crunchy and flavorful without the guilt, you will love adding this to your menu plan.
Ingredients
1.5lbTilapia filets
4Egg whites
1/4 cupFlaxmealground
1/2cupBreadcrumbsplain
1/4cupReduced-fat Parmesan cheese
2tspOld Bay Seasoning
1/4cupCanola oil
Salt and Black pepper to taste
Instructions
Cut the tilapia into sixteen 1-inch strips and season both sides with salt and pepper, then set aside.
Whisk the egg whites together in a mixing bowl, or shallow dish.
In a second mixing bowl or shallow dish combine the bread crumbs, flax meal, cheese, and Old Bay seasoning.
Dip each piece of fish in the egg whites, and let the excess drip off. Next, dredge each piece in the bread crumb mixture and shake off the excess. Set them all aside on a baking sheet until ready to cook.
Heat a large skillet over medium-high heat. Add 2 tablespoons of the oil to the pan when it is hot, and cook half of the fish sticks in the skillet until golden and done, about 2-4 minutes on each side.
Carefully remove them with tongs or a fish turner, and place on a paper towel-lined plate to absorb the excess oil.
Add the remaining oil to the skillet and finish cooking the rest of the fish sticks, repeating steps 5 and 6.