Panko-Crusted Tilapia Sticks

READY IN: 23mins
SERVES: 2-4
UNITS: US

INGREDIENTS

Nutrition
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DIRECTIONS

  • Preheat oven to 425°F.
  • Slice tilapia filets into 1-inch wide x 3-inch long "sticks".
  • Into a shallow, wide bowl, place panko, paprika, garlic powder, onion powder, salt and pepper. Stir until thoroughly combined.
  • In another shallow bowl, whisk egg. Then whisk in milk, ketchup, salt and pepper.
  • Lightly coat a medium-sized baking pan with cooking spray.
  • Dredge tilapia "sticks" in egg mixture, gently shake off excess liquid and drop into panko mixture. Pat mixture onto all sides of the fish and gently place onto baking pan, handling carefully as not to loose the coating.
  • Bake for 5 minutes, rotate the baking pan (do not turn the fish sticks themselves) and return to the oven for another 2-3 minutes.
  • Allow to cool slightly, serve and enjoy!
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