Fresh citrus fish sticks

You can serve them simply with a lemon wedge or your child’s favourite condiment.
by Emily Richards PH Ec.
201 cal Serves 4
Prep time 0h 10m
Cook time 0h 15m
Total time 0h 25m
Fresh citrus fish sticks

Ingredients

Directions

  1. Step 1

    Cut each tilapia fillet into 4 lengthwise pieces and sprinkle with pepper; set aside.

  2. Step 2

    In shallow dish, whisk together orange juice, margarine, parsley, garlic and lemon rind. In a second shallow dish, stir together breadcrumbs and cheese.

  3. Step 3

    Dip each fish strip into margarine mixture to coat well, letting excess drip off. Dredge in breadcrumb mixture to coat evenly, pressing gently to adhere. Place on baking sheet linked with parchment paper and repeat with remaining fish.

  4. Step 4

    Bake in 450 F (220 C) oven for 10 minutes; turn over and bake for about 2 minutes or until lightly golden and cooked through. Serve with lemon wedges.

Nutritional information

Per serving (1 of 4)

Calories
201
Protein
25 g
Sodium
145 mg
Potassium
367 g
Total fat
6 g
Saturated fat
2 g
Cholesterol
51 mg
Carbohydrates
11 g
Fibre
1 g
Sugars
1 g
Added sugars
1 g

Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2012.

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