Low Calorie Fish Sticks
These Low Calorie Fish Sticks are just 213 calories, for 5 filling sticks!You can also make these healthy fish sticks gluten-free, see below for tips. And you can also make these in the oven or air fryer!Special Tip: Make sure to check out my Low Calorie Tartar Sauce it's just 9 calories!
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
Serving: 5fish sticksCalories: 213kcalCarbohydrates: 3.6gProtein: 28.1gFat: 3.8gSaturated Fat: 1.2gCholesterol: 109mgSodium: 346mgPotassium: 302mgFiber: 0.2gSugar: 0.2gCalcium: 24mgIron: 2mg
Tried this recipe?Let us know how it was!