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.
These homemade fish sticks can be baked in the oven, or cooked in the air fryer! So they are great anytime of year.
Low Calorie Fish Sticks
What You’ll Find in this Article:
Ingredients in Healthy Fish Sticks
I used both fresh lemon juice and lemon zest in this recipe. So you will want a fresh lemon to make this recipe.
And be sure to see the recipe card below for my preferred fish and more helpful shopping information.
Shopping List for Healthy Fish Sticks:
- Firm white fish (see recipe card below!)
- Egg
- Lemon
- Panko breadcrumbs (or gluten free panko)
- Old Bay seasoning
- Garlic powder
- Parsley
- Pepper
- Olive Oil Spray
- Low Calorie Tartar Sauce (optional- for serving)
How to Make Healthy Fish Sticks
I wanted to make these healthy fish sticks good for anytime of the year. So I supplied directions to bake them in the oven, or air fry the fish sticks. Both can be found in the recipe card below.
Make sure to remove any bones from the fish, or ask your butcher to do it for you. The easiest way is with tweezers, or do as I do. I have a designated set of kitchen pilers to remove any fish bones.
How to Make Healthy Fish Sticks:
- 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 (see recipe card below!).
Low Calorie Fish Sticks Recipe
This healthy fish stick recipe is easy and delicious and a great healthy fish dinner. Here are some more low calorie fish recipes I think you’ll love.
More Low Calorie Fish Recipes:
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
Nutrition and Calories in Fish Sticks
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