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Healthy Crispy Fish Sticks

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Calories 133
Protein 17g
Fat 3g
Carbs 9g
Total Time

We’ve all been there! That craving for comfort foods can be pretty strong, especially around the holidays. Before spoiling all your hard work, try this healthier spin on a family classic.

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Healthy Crispy Fish Sticks

Ingredients

Ingredients for about 10 fish sticks:

  • ~1.5 lb halibut (or firm white fish like cod or tilapia)
  • 1/2 cup gluten free panko breadcrumbs
  • 2 tbsp coconut flour
  • 1/2 cup amaranth flakes (OR whole grain flakes, no sugar)
  • 1/4 cup grated/shredded parmesan (reduced fat)
  • 1 tbsp Italian seasoning
  • 1 tsp cayenne pepper
  • 1 egg + 1 egg white

Ingredients for lemon dipping sauce:

  • 1/2 cup 2% Greek yogurt
  • 1/4 cup red onion chopped (OR 1 tbsp onion powder)
  • 1/2 tsp coriander
  • juice from 1/2 lemon
  • sea salt & pepper to taste
Steps
  1. Set oven to 405F.
  2. Cut fish into long pieces so they resemble slender fillets.
  3. Mix panko, flakes, parmesan, Italian seasoning and cayenne together in a bowl.
  4. Beat eggs together in another bowl.
  5. Dip fish in the egg mixture, then the breadcrumbs.  Place the pieces on a baking sheet or rack.
  6. Bake for 15 minutes at 405F.
  7. Mix all of the ingredients together for the dipping sauce and season with sea salt and pepper to taste.

Approximate macros for 1 of 10 fish sticks WITHOUT dipping sauce:

 

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Calories
133
Protein
17g
Fat
3g
Carbs
9g
Sodium
-
Fiber
1g
Sugar
<1g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.