Low Fat Crispy Breaded Fish Sticks

Craving a healthier twist on a classic comfort food? These Low Fat Crispy Breaded Fish Sticks are the perfect guilt-free solution! Made with tender white fish fillets like cod, tilapia, or haddock, and coated in a flavorful blend of whole wheat and panko breadcrumbs, Parmesan cheese, garlic, onion powder, and a hint of zesty lemon, these baked fish sticks deliver a satisfyingly crispy texture without deep frying. Whipped egg whites ensure each stick gets a light, even coating, while a quick spritz of non-stick cooking spray helps the coating turn golden in the oven. Ready in just 35 minutes, this easy and nutritious recipe is perfect for family dinners or casual gatherings. Serve them hot with your favorite dipping sauce or a squeeze of fresh lemon for a delicious seafood treat that's big on taste but low in fat.

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

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
• 0 Non-stick cooking spray
• 1 tablespoon Parsley, chopped (optional for garnish)

Directions

Step 1

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

Step 2

Cut the fish fillets into strips approximately 1 inch wide and 3 inches long.

Step 3

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.

Step 4

In another shallow dish, beat the egg whites until slightly frothy.

Step 5

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.

Step 6

Place the breaded fish sticks on the prepared baking sheet in a single layer.

Step 7

Lightly spray the fish sticks with non-stick cooking spray to help them crisp up in the oven.

Step 8

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.

Step 9

Remove from the oven and transfer to a serving plate. Garnish with chopped parsley if desired.

Step 10

Serve immediately with a side of your favorite dipping sauce or a wedge of lemon.

Nutrition Facts

Serving size	(730.0g)

Amount per serving	% Daily Value*
Calories	1103.1

Total Fat 17.7g	0%
Saturated Fat 6.1g	0%
Polyunsaturated Fat 0g
Cholesterol 246.8mg	0%
Sodium 2930.5mg	0%
Total Carbohydrate 107.5g	0%
Dietary Fiber 14.2g	0%
Total Sugars 6.6g
Protein 129.8g	0%

Vitamin D 907.2IU	0%
Calcium 432.2mg	0%
Iron 9.1mg	0%
Potassium 1914.6mg	0%

*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.

Source of Calories

Fat: 14.4%

Protein: 46.8%

Carbs: 38.8%