Healthy Fish Sticks Recipe

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Ingredients:

Serving

1 1/2 cups flour
1 tbsp dry mustard
salt & pepper
2 cups buttermilk
2 eggs
1 lb tilapia fillet, or, halibut, cut into 24 strips
3 cups panko breadcrumbs
1/2 cup canola oil, divided

Directions:

In a large bowl, mix flour, mustard, salt and pepper; add buttermilk & eggs.
Dredge fish in egg mixture then panko.
In a pan, heat some oil on medium-high. Saute fish in batches with more oil until done, about 5 minutes, turning occasionally.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	657.79 Kcal (2754 kJ)
Calories from fat	314.4 Kcal
		% Daily Value*
Total Fat	34.93g	54%
Cholesterol	101.34mg	34%
Sodium	1375.02mg	57%
Potassium	435.55mg	9%
Total Carbs	59.36g	20%
Sugars	4.11g	16%
Dietary Fiber	5.4g	22%
Protein	27.85g	56%
Vitamin C	0.1mg	0%
Iron	4.6mg	26%
Calcium	221.7mg	22%

Amount Per 100 g
Calories	177.76 Kcal (744 kJ)
Calories from fat	84.97 Kcal
		% Daily Value*
Total Fat	9.44g	54%
Cholesterol	27.39mg	34%
Sodium	371.59mg	57%
Potassium	117.71mg	9%
Total Carbs	16.04g	20%
Sugars	1.11g	16%
Dietary Fiber	1.46g	22%
Protein	7.53g	56%
Iron	1.3mg	26%
Calcium	59.9mg	22%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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