These Low Calorie Fish Sticks are just 213 calories for 5 big fish sticks, and I even included a low calorie tartar sauce for dipping! Best of all, these healthy fish sticks are low carb and low sugar, and are packed with 28.1g of protein.
Ingredients You’ll Need:
- 1 pound firm white fish (I used cod)
- 1 large egg
- 1 tablespoon water
- 2 tablespoons lemon juice
- ¾ cup panko breadcrumbs (or gluten free panko)
- 1 ½ teaspoons Old Bay seasoning
- ½ teaspoon garlic powder
- 1 teaspoon parsley
- Zest of 1/2 lemon
- ½ teaspoon pepper
- Olive Oil Spray
- Low Calorie Tartar Sauce (optional- for serving)
Low Calorie Fish Sticks
Healthy Fish Sticks Meal Prep and Storage
Meal Prep: You make these ahead of time, cool and then add to a parchment paper lined baking sheet. Freeze for 4 hours, then move the fish sticks to a gallon freezer bag and store in the freezer.
Storage: Will hold in the fridge for 5 days and the freezer for a month.
Reheating: Reheat in the microwave for 1-3 minutes, or in a 350 degree oven until warmed through (about 20 minutes).
Low Calorie Fish Sticks Recipe
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Low Calorie Fish Sticks
Ingredients
- 1 pound firm white fish I used cod
- 1 large egg
- 1 tablespoon water
- 2 tablespoons lemon juice
- ¾ cup panko breadcrumbs or gluten free panko
- 1 ½ teaspoons Old Bay seasoning
- ½ teaspoon garlic powder
- 1 teaspoon parsley
- Zest of 1/2 lemon
- ½ teaspoon pepper
- Olive Oil Spray
- Low Calorie Tartar Sauce (optional- for serving)
Instructions
- Slice the fish crosswise into 2-inch long strips, about 1-inch wide, into 20 strips.
- Combine egg whites, water, and lemon juice in a medium bowl. Whisk well and set aside.
- In a second bowl combine the Panko crumbs, Old Bay seasoning, garlic, parsley and lemon zest. Mix and set aside.
- Pat fish dry with paper towels, then dip the fish into the egg mixture, and then into bread crumbs.
- Cook in the oven or air fryer according to the directions below.
Oven Directions:
- Preheat the oven to 450 degrees and line a baking sheer with parchment paper.
- Spray the top of the fish sticks with oil and bake for 12 minutes, until the crumbs are golden and the fish is cooked through.
Air Fryer Directions:
- Preheat the air fryer to 370 degrees.
- In batches, transfer to the air fryer basket in a single layer. Spray with olive oil and air fry until the crumbs are golden and the fish is cooked through, 4 minutes each side.
Nutrition
About the Author
Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers.
After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.
Nutrition and Calories in Fish Sticks
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