Life improves drastically when one has fish sticks. There is almost nothing this recipe cannot improve. It's the right amount of light savory flavor with a touch of salt and crunch. Oh, and it's actually from a tilapia fillet (a lovely lean protein)...not a square mushed fish that is deep fried from a box. This recipe has significantly less sodium and fat than your typical fish stick. And significantly more yum. 

healthy breaded fish sticks 
healthy breaded fish sticks 

Healthy Breaded Fish Sticks (Tilapia)

Serves 2


  • 2 Tilapia fillets 
  • 1 egg
  • 3/4 cup flour (whole wheat is great, as is rice flour...or regular)
  • 3/4 cup bread crumbs 
  • canola oil 

///Directions/// Slice fillets into strips. My preference is to slice it in half  so the strips are shorter. Place the egg (whisked with a touch of water), flour and breadcrumbs in three separate bowls for your breading station. Take each strip and put first in the flour, then egg, then breadcrumbs, making sure all sides are covered. Place on a baking sheet covered with tin foil. Drizzle a touch of oil over the top of the fish sticks and bake at 400 for about ten minutes or until crisp and brown on the outside. To test, open up one and make sure the inner fish is flaky. 

Serve with a sweet chili sauce, squeeze of lime, ketchup or a tartar sauce. Make a delicious cashew tartar sauce by using this dressing and adding lemon, pickles and dill. 

healthy breaded fish sticks 

Remember, you can use this technique for anything. Try it with chicken, salmon, eggplant... it's all delicious! 

Dietitian Nutritionist and cookbook author sharing flavor-forward recipes and simplified science-driven wellness.