Panko-Crusted Tilapia Sticks Recipe

Posted by
Rate It!
Panko-Crusted Tilapia Sticks
Add your photo!
Ingredients
13
Count
Nutrition
141
Calories
Total time
15
Minutes
Comments Print recipe

Ingredients:

  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp paprika
  • 1/4 tsp black pepper
  • 1/2 tsp salt
  • 1 tsp cooking spray
  • 1 egg
  • 1 tbsp milk
  • 1 tsp ketchup
  • 1/4 tsp pepper
  • 1/4 tsp salt

Directions:

  1. Preheat oven to 425°F.
  2. Slice tilapia filets into 1-inch wide x 3-inch long sticks .
  3. Into a shallow, wide bowl, place panko, paprika, garlic powder, onion powder, salt and pepper. Stir until thoroughly combined.
  4. In another shallow bowl, whisk egg. Then whisk in milk, ketchup, salt and pepper.
  5. Lightly coat a medium-sized baking pan with cooking spray.
  6. Dredge tilapia sticks in egg mixture, gently shake off excess liquid and drop into panko mixture. Pat mixture onto all sides of the fish and gently place onto baking pan, handling carefully as not to loose the coating.
  7. Bake for 5 minutes, rotate the baking pan (do not turn the fish sticks themselves) and return to the oven for another 2-3 minutes.
  8. Allow to cool slightly, serve and enjoy!
Kitchen-Friendly View

Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 140.58 Kcal (589 kJ)
Calories from fat 40.34 Kcal
% Daily Value*
Total Fat 4.48g 7%
Cholesterol 70mg 23%
Sodium 674.88mg 28%
Potassium 214.36mg 5%
Total Carbs 10.72g 4%
Sugars 0.3g 1%
Dietary Fiber 0.89g 4%
Protein 15.16g 30%
Vitamin C 0.4mg 1%
Iron 1.5mg 8%
Calcium 20.8mg 2%
Amount Per 100 g
Calories 103.67 Kcal (434 kJ)
Calories from fat 29.75 Kcal
% Daily Value*
Total Fat 3.31g 7%
Cholesterol 51.62mg 23%
Sodium 497.69mg 28%
Potassium 158.08mg 5%
Total Carbs 7.91g 4%
Sugars 0.22g 1%
Dietary Fiber 0.66g 4%
Protein 11.18g 30%
Vitamin C 0.3mg 1%
Iron 1.1mg 8%
Calcium 15.3mg 2%

* 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
Search recipes
by ingredients
Search
Construct & Analyze
Your Recipe
Analyze

Try this similar recipes

View More

Recipe Tags

Weightwatchers Points

  • 3
    Points
  • 4
    PointsPlus

Good Points

  • saturated fat free,
  • sugar free

Bad Points

  • High in Sodium

Also Try

Share Recipe

Recipes▼
Search
Get Your Recipe of Health!
Follow RecipeOfHealth on Facebook!
Scroll to top