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What’s For Dinner? Panko Breaded, Oven Fried Fish Sticks!


Sometimes thinking of what to have for dinner is such a hard decision!  Add in someone on a low/no saturated fat diet (as we all SHOULD be, in my opinion, but wow, is that hard!), a low carb diet, and a picky 2 year old…choosing what to eat for dinner is tricky!  Last night, the low carbers splurged a bit with this yummy recipe for panko breaded oven fried fish sticks! (although whole wheat panko would be totally acceptable!)

We served this with cooked spinach, salad, and homemade sweet potato fries.  YUM! If you are looking for other options, check out this post for what to serve with cod. I made our panko oven fried fish sticks with tilapia, but you could definitely use cod.
If you are REALLY feeling fried fish, this recipe for fried walleye is out of this world delicious! 



Panko Oven Fried Fish Sticks

Panko Oven Fried Fish Sticks

Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes

These panko breaded oven fried fish sticks are a winner!


  • 1 cup panko bread crumbs
  • 1/4 tsp cayenne pepper
  • 2 egg whites, lightly beaten
  • 1 1/2 lbs tilapia, cut into slices
  • 1/2 tsp sea salt
  • 1/2 tsp pepper


  1. Combine panko and spices in a shallow bow. 
  2. Place egg whites in a separate bowl.
  3. Dip fish sticks in egg, then in the panko/spice mixture, making sure to coat the entire piece of fish. 
  4. Place on a large baking sheet that has been sprayed with cooking spray. 
  5. Bake at 400F 10 to 12 minutes or until fish flakes evenly when tested with a fork. (I like to broil mine for a few minutes until super crispy.)

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Thursday 11th of February 2016

Yum!  These are sure to be a hit in my house!

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Family lifestyle blogger from
Tyler, TX
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