Healthy Homemade Fish Sticks
3 tilapia filets
2 egg whites, beaten
1-1/2 cups panko bread crumbs
1/2 tsp sea salt
1/2 tsp pepper
1/4 cup Parmesan cheese
Preheat oven to 450.
Lay a wire rack or silicone mat on a baking sheet and spray it with non-stick spray.
Cut the tilapia once down the middle, then in half, creating four “sticks.”
In a bowl, beat the 2 egg whites.
In a separate bowl, mix the panko, salt, pepper and Parmesan cheese.
Dip each fish stick in egg whites, then in the panko mixture, pressing to adhere.
Lie fish sticks on the wire rack or silicone mat and spritz with olive oil.
Bake for 10 minutes, then flip and bake for 10 more minutes. Serve hot!
Yield: 12 fish sticks/4 servings
Calories per serving: 242
Works great with fresh or frozen filets! Keep some frozen filets in your freezer for quick weeknight dinner options!