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–+ servings

Fantastic Fish Sticks

Trish James
This healthier, homemade version of frozen fish sticks is a kid-friendly favorite. Perfect for batch cooking too!
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Entree & Main Dishes
Servings 4 servings
Calories 517 kcal

Ingredients
  

  • 1 pound tilapia
  • 3/4 cup mayonnaise
  • 2 1/2 tablespoons Dijon mustard
  • 2 teaspoons hot sauce
  • 4 green onions thinly sliced
  • 1 lemon juiced
  • 1 large egg
  • 1 1/2 cup panko breadcrumbs

Instructions
 

Fish Sticks

  • Season Tilapia with salt and pepper, as desired. Place on foil-lined baking sheet and bake 8-12 minutes, or until firm. Remove from oven; set aside to cool.
  • Mix mayonnaise, mustard, hot sauce, green onions and lemon juice in mixing bowl. Break up cooked fish into pieces by hand. Add crumbled fish, egg and bread crumbs to mayonnaise mixture; mix well.
  • Divide into 8 portions, form into rectangles and place on parchment-lined baking sheet.
  • Bake 20 minutes, turning once, until firm and lightly golden.

Notes

  • To freeze: Let cool completely and freeze in a plastic bag up to 3 months.
  • To reheat: Place on a baking sheet and bake 12-15 minutes at 400°F.

Nutrition

Calories: 517kcalCarbohydrates: 20gProtein: 28gFat: 36gSaturated Fat: 6gPolyunsaturated Fat: 20gMonounsaturated Fat: 9gTrans Fat: 0.1gCholesterol: 115mgSodium: 664mgPotassium: 497mgFiber: 2gSugar: 3gVitamin A: 222IUVitamin C: 18mgCalcium: 84mgIron: 3mg
Keyword fish, healthy dinner, healthy recipe
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