Baked Tilapia Fish Sticks
- 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
Directions1. Preheat oven to 450°F. Coat a baking sheet with cooking spray. Set aside. 1. Place egg whites in a shallow dish. In a second shallow dish, mix together oats, garlic powder and paprika. 1. 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. 1. Bake for 8-10 minutes or until fish flakes easily with a fork. Remove from oven and cool slightly before serving.
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.
For gluten free: Use gluten free oats instead of quick-cooking oats.
Per Serving: Calories 190, Total Fat 3.5g (Saturated 1g, Trans 0g), Cholesterol 55mg, Sodium 80mg, Total Carbohydrate 14g (Dietary Fiber 2g, Total Sugars 1g, Includes 0g Added Sugars), Protein 27g, Vitamin D 20%, Calcium 2%, Iron 10%, Potassium 8% *Nutritional values are an approximation. Actual nutritional values may vary due to preparation techniques, variations related to suppliers, regional and seasonal differences, or rounding.
Serves: 6 servingsCarb Smart Kid-friendly Main Dish Sodium Smart Winter Fall Spring Fish/Seafood Gluten Free Baking American 10 Dollar Meal