Parmesan-Herb Fish Sticks

Parmesan-Herb Fish Sticks

Serves 4


A good source of calcium, magnesium and B vitamins. Rich in bone-building vitamin D and K.

A note about gluten: When prepared with gluten-free breadcrumbs and cornstarch instead of flour, this recipe is gluten free.

1 cup panko breadcrumbs
⅓ cup Kowalski's Parmesan Cheese, freshly grated
¾ oz. fresh Italian parsley, stems discarded, finely chopped
1 ½ tsp. Mrs. Dash Table Blend Salt-Free Seasoning Blend
1 tbsp. canola oil
½ cup flour
1 tsp. paprika
3 eggs whites, lightly beaten, whisked with 1 tbsp. water
1 lb. tilapia fillets, cut into 1 ½" strips
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  1. Preheat oven to 400°.
  2. Spread breadcrumbs on a rimmed baking sheet; bake in preheated oven until golden-brown (about 6 min.).
  3. Transfer to a shallow dish; whisk in cheese, parsley and seasoning. Drizzle with oil; stir to combine.
  4. Mix flour with paprika; place flour-paprika mixture and eggs in separate shallow dishes.
  5. Working in batches, coat fish in flour, shaking off excess. Dip coated fish in eggs, then coat with panko mixture, pressing to adhere.
  6. On a baking sheet lined with parchment paper, bake fish in preheated 400° oven until fish is golden-brown and cooked through (about 10 min.).


Tasty Tip:

  • This recipe may also be prepared with cod or chicken. For chicken, increase cooking time to 15-20 min. or until chicken is cooked through.