Pecan-Crusted Fish Sticks

Why buy frozen fish sticks when you can make your own healthy homemade fish sticks from scratch. My recipe for Pecan-Crusted Fish Sticks is easy and kid-friendly, and each serving has an impressive 22 grams of protein.

Give frozen fish sticks a healthy do-over and get more seafood on to your family’s table with my Pecan-Crusted Fish Sticks. They’re made simply with just six ingredients: Tilapia, whole wheat bread crumbs, pecans, butter, extra virgin olive oil, and ground cumin.

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For the bread crumb coating, I drew inspiration from a cool cooking hack on Teaspoon of Spice on How to Make Whole Wheat Panko Breadcrumbs.  For my hack, I spread 2 teaspoons of butter over 2 slices of 100% whole wheat bread, and I baked the slices at 350°F for 5 minutes. I also toasted up 1/4 cup of pecan halves for added protein and nutrients.

To make the crumbs, I broke up the toasted bread slices into small pieces, added them to a mini food processor, and pulsed a few times until they looked like Panko bread crumbs. I pulsed the pecans as well until coarsely chopped. {Be careful not to over process or you’ll end up with a paste.}

Here’s the fun part: Add 1 tablespoon of extra virgin olive oil and 1/4 teaspoon cumin to the bread crumb mixture and combine. Give your kids a fork and let them help!

I used two 3-ounce tilapia filets, which I sliced in half lengthwise and then seasoned generously with kosher salt and pepper.

Here’s the messy part: Place the fillet halves in the bread crumb mixture and coat each side VERY WELL.

Raise the oven temp to 425°F. Lightly coat a baking sheet with nonstick cooking spray, place the coated fish carefully on top, and then bake for just 8 minutes.

This healthy fish stick recipe is fast, easy, and kid friendly. I love it served with colorful vegetables and either ketchup or tartar sauce.

5.0 from 1 reviews

Pecan-Crusted Fish Sticks

 

Author: Liz

Nutrition Information

• Serves: 2

• Calories: 320

• Fat: 21g
• Saturated fat: 5g
• Carbohydrates: 14g
• Sodium: 230mg
• Fiber: 3g
• Protein: 22g

Recipe type: Dinner

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The other day, I was at my local Whole Foods where I spotted a 6-ounce package of frozen tilapia filets for just $2.99. Being the budget-conscious mom that I am, I bought the fish and then came home and created these homemade fish sticks. This recipe is flexible, so if you find 4 or 5 ounce fish filets or another mild white fish, it should work just fine in this recipe.

Ingredients

• Two 3 to 4-ounce tilapia fillets
• 2 slices 100% whole wheat bread
• 2 teaspoons butter
• ¼ cup pecan halves (about 15 pecans)
• 1 tablespoon extra virgin olive oil
• ¼ teaspoon ground cumin

Instructions

1. Preheat the oven to 350°F. Place the fish fillets on a cutting board and slice each in half lengthwise. Season generously with kosher salt and black pepper, and set aside.
2. Place the bread on a baking sheet and spread 2 teaspoons of butter evenly over the slices. Arrange the pecans on the same baking sheet, and bake 5 minutes, or until lightly toasted.
3. Remove the bread and pecans from the oven and cool. Tear the bread into small pieces, and pulse in a food processor until crumbs are formed. Pulse the pecans until coarsely chopped.
4. Combine the bread crumbs and pecans in a large bowl and add the olive oil and cumin. Toss well to combine.
5. Increase the oven temperature to 425°F. Place the tilapia strips into the bread crumb mixture, and use your fingers to press the crumbs on to the fish, coating each side well.
6. Lightly coat the baking sheet with nonstick cooking spray. Transfer the coated fillets onto the baking sheet and bake 8 minutes, or until the tops are golden brown and the fish is cooked through.

Notes

This recipe provides 310mg omega-3 fats. Omit the pecans from this recipe if someone in your family has a nut allergy.

3.5.3251

Let me know if you try my fish stick makeover. And tell me about your favorite way to add more seafood to your family’s diet.