This recipe is a healthier take on fish sticks your kids will love. These Crispy Oven-Baked Fish Fingers cook to a golden brown in the oven so need to pull out the deep fryer. Because don’t even get me started on cleaning that deep fryer.
There’s so many reasons to add tilapia to your list of easy, go-to meals…
- High Protein Content: Tilapia is rich in protein, which is essential for building and repairing tissues, maintaining muscle mass, and supporting overall health. A 3-ounce serving of cooked tilapia provides around 22 grams of protein.
- Low in Calories and Fat: Tilapia is low in calories and fat, making it an excellent option for those aiming to lose weight or maintain a healthy diet. A serving contains about 110 calories and 2-3 grams of fat.
- Affordable and Accessible: Tilapia is generally more affordable than many other types of fish, making it a budget-friendly option for incorporating seafood into your diet.
This tilapia is lightly coated with bread crumbs with a drizzle of melted butter. The filets create a much better fish stick experience versus the “minced who-knows-what” that is usually found in the frozen meals section of the grocery store.
Alright, before we get started…
Thaw your tilapia in the fridge the night before you plan on cooking.
Cut each filet in half down the middle to create “fingers.” Pat dry with paper towels and lightly salt filets. You will be salting again once the fish is done so don’t over do it this round.
Anytime you are going to be creating a breading for your dish, it makes the task much easier if you create an assembly line. Have large separate bowls for each the seasoned flour, the milk and egg mixture, and then the bread crumbs. Don’t use the same utensil to remove your fish from the dry ingredients as you use for dipping the wet ingredients. Keep the kitchen experience enjoyable by not making things harder than they have to be!
Some great sides to have with this dish are simple salads or any kind of steamed vegetables. You could also do a fish and chips meal and serve with fries.
Crispy Oven-Baked Fish Fingers
Ingredients
- 2 lbs. tilapia, thawed and cut in half
- 2 eggs, beaten
- 3 Tbs. milk
- 1 tsp. salt
- ½ tsp. black pepper
- 2 tsp paprika
- 1 tsp garlic powder
- ½ cup butter, melted
- 1 cup all-purpose flour
- 2 cups Panko bread crumbs
Instructions
- Preheat oven to 425F.
- Pat fish filets dry and lightly salt.
- In a large bowl, combine eggs with milk. Set aside.
- Put flour in a separate large bowl. Set aside.
- In a third separate large bowl, combine bread crumbs with salt, pepper, paprika, and garlic powder.
- Dredge each piece of fish in first the flour, then the egg mixture, and finally the bread crumb mixture.
- Place fish in a single layer on baking sheet. Drizzle with melted butter.
- Bake for 20-25 minutes, flipping halfway.
