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Parmesan Fish Sticks

I wanted a healthier approach to fish sticks and developed a baked tilapia with a slightly peppery bite. My husband and sons love the crispy coating. —Candy Summerhill, Alexander, Arkansas
  • Total Time
    Prep/Total Time: 25 min.
  • Makes
    4 servings


  • 1/3 cup all-purpose flour
  • 1/2 teaspoon salt
  • 1/8 to 1/4 teaspoon pepper
  • 2 large eggs
  • 1 cup panko bread crumbs
  • 1/3 cup grated Parmesan cheese
  • 2 tablespoons garlic-herb seasoning blend
  • 1 pound tilapia fillets
  • Cooking spray


  • Preheat oven to 450°. In a shallow bowl, mix flour, salt and pepper. In another bowl, whisk eggs. In a third bowl, toss bread crumbs with cheese and seasoning blend.
  • Cut fillets into 1-in.-wide strips. Dip fish in flour mixture to coat both sides; shake off excess. Dip in eggs, then in crumb mixture, patting to help coating adhere.
  • Place on a foil-lined baking sheet coated with cooking spray. Spritz tops with cooking spray until crumbs appear moistened. Bake 10-12 minutes or until golden brown and fish just begins to flake easily with a fork.
Nutrition Facts
1 serving: 281 calories, 11g fat (3g saturated fat), 154mg cholesterol, 641mg sodium, 16g carbohydrate (1g sugars, 1g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 fat.
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  • tammycookblogsbooks
    Feb 11, 2021

    These fish sticks are really good and crispy. I used grated white bread for the coating. Montreal steak seasoning is pretty garlicky so that was used for the garlic-herb seasoning.

  • cynandtom
    Oct 4, 2020

    I used Lemon Pepper Seasoning rather than Garlic Herb Blend. Crispy on the outside, flaky on the inside. Very good! .

  • xlsalbums
    Aug 2, 2019

    No comment left

  • rmbarr059
    Mar 4, 2017


  • veggiemama
    Mar 3, 2017

    My husband loved it and I thought it was pretty good, but spicy. I'm guessing that must have been because the only garlic-herb seasoning I could find was Zatarain's and perhaps it had other spices in it.

  • gina.kapfhamer
    Feb 6, 2017

    No comment left