Fresh citrus fish sticks
You can serve them simply with a lemon wedge or your child’s favourite condiment.
201 cal Serves 4
Prep time 0h 10m
Cook time 0h 15m
Total time 0h 25m
Step 1Cut each tilapia fillet into 4 lengthwise pieces and sprinkle with pepper; set aside.
Step 2In shallow dish, whisk together orange juice, margarine, parsley, garlic and lemon rind. In a second shallow dish, stir together breadcrumbs and cheese.
Step 3Dip 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.
Step 4Bake 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.
Per serving (1 of 4)
- 25 g
- 145 mg
- 367 g
- Total fat
- 6 g
- Saturated fat
- 2 g
- 51 mg
- 11 g
- 1 g
- 1 g
- Added sugars
- 1 g
Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2012.
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