Baked Tilapia Fish Sticks

Name: Baked Tilapia Fish Sticks
Yield: 6 servings
Ingredients: Cooking spray; 2 large egg whites, beaten; 1 ½ cups quick-cooking oats; 1 ½ tsp. garlic powder; 1 tsp paprika; 1 ½ lb. tilapia, thawed if frozen

Are you looking for a quick and easy dinner? Our Baked Tilapia Fish Sticks will hit the spot for kids and those who are young-at-heart. Plus, the oats in this recipe add whole grains into your diet!

Calories: 190per serving
Servings: 6people

Ingredients

Cooking spray
2 large egg whites, beaten
1 ½ cups quick-cooking oats
1 ½ tsp. garlic powder
1 tsp paprika
1 ½ lb. tilapia, thawed if frozen

Instructions

Preheat oven to 450°F. Coat a baking sheet with cooking spray. Set aside.
Place egg whites in a shallow dish. In a second shallow dish, mix together oats, garlic powder and paprika.
Dip tilapia into egg whites, coating both sides, before dredging in oat mixture. Gently press oats into fish to help form a crust. Place coated fish on baking sheet and repeat with remaining fish.
Bake for 8-10 minutes or until fish flakes easily with a fork. Remove from oven and cool slightly before serving.

Watch the Recipe

Baked Tilapia Fish Sticks

Notes from the Kitchen

Chef's tip
Chef's Tip
Try with a Lightened-Up Tartar Sauce: mix together 2 Tbsp. finely chopped dill pickle, 2 Tbsp. finely chopped red onion, 2 tsp. Dijon mustard, 2 tsp. fresh lemon juice, 2 Tbsp. olive oil mayonnaise, ½ cup nonfat plain Greek yogurt and salt and pepper to taste.
Try a swap
Try a Swap
For gluten free: Use gluten free oats instead of quick-cooking oats.

Nutrition

Per Serving: Calories 190 Total Fat 3.5g Cholesterol 55mg Sodium 80mg Total Carbohydrate 14g Dietary Fiber 2g Total Sugars 1g Protein 27g Vitamin D 20% Calcium 2% Iron 10% Potassium 8%

Nutritional values are an approximation. Actual values may vary.

Baked Tilapia Fish Sticks

Are you looking for a quick and easy dinner? Our Baked Tilapia Fish Sticks will hit the spot for kids and those who are young-at-heart. Plus, the oats in this recipe add whole grains into your diet!

Calories: 190per serving
Servings: 6people

Ingredients

Cooking spray
2 large egg whites, beaten
1 ½ cups quick-cooking oats
1 ½ tsp. garlic powder
1 tsp paprika
1 ½ lb. tilapia, thawed if frozen

Instructions

Preheat oven to 450°F. Coat a baking sheet with cooking spray. Set aside.
Place egg whites in a shallow dish. In a second shallow dish, mix together oats, garlic powder and paprika.
Dip tilapia into egg whites, coating both sides, before dredging in oat mixture. Gently press oats into fish to help form a crust. Place coated fish on baking sheet and repeat with remaining fish.
Bake for 8-10 minutes or until fish flakes easily with a fork. Remove from oven and cool slightly before serving.

Watch the Recipe

Baked Tilapia Fish Sticks

Notes from the Kitchen

Chef's tip
Chef's Tip
Try with a Lightened-Up Tartar Sauce: mix together 2 Tbsp. finely chopped dill pickle, 2 Tbsp. finely chopped red onion, 2 tsp. Dijon mustard, 2 tsp. fresh lemon juice, 2 Tbsp. olive oil mayonnaise, ½ cup nonfat plain Greek yogurt and salt and pepper to taste.
Try a swap
Try a Swap
For gluten free: Use gluten free oats instead of quick-cooking oats.

Nutrition

Per Serving: Calories 190 Total Fat 3.5g Cholesterol 55mg Sodium 80mg Total Carbohydrate 14g Dietary Fiber 2g Total Sugars 1g Protein 27g Vitamin D 20% Calcium 2% Iron 10% Potassium 8%

Nutritional values are an approximation. Actual values may vary.

All Recipes

Baked Tilapia Fish Sticks

Ingredients

Instructions

Watch the Recipe

Notes from the Kitchen

Chef's Tip

Try a Swap

Nutrition

Baked Tilapia Fish Sticks

Ingredients

Instructions

Watch the Recipe

Notes from the Kitchen

Chef's Tip

Try a Swap

Nutrition