Breaded Fish Fillets

88 Reviews
93% would make this recipe again

Home-made version of the famous fishsticks that kids love so much. Just healthier, tastier, and cheaper!

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Preparation : 10 min Cooking : 10 min
320 calories/serving

Ingredients

2 tilapia fillets, cut into 2 pieces lengthwise 360 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
2 tbsp white flour (all purpose) 16 g
1 eggs size large
2 tbsp bread crumbs 16 g
1 tbsp olive oil 15 mL
1/2 lemons, cut into quarters [optional] 60 g

Before you start

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Method

  1. Pat-dry the fish fillets then cut each fillet into 2 pieces lengthwise (since the fillet is uneven in thickness, this operation ensures uniform cooking). Season with salt and pepper.
  2. Prepare 3 shallow dishes: one for the flour, one for the egg, and one for the bread crumbs. Beat the egg lightly. Dip one fish piece at the time, first in the flour, then in the egg. Let the excess egg drip off before coating the fish in the bread crumbs. Turn the fish to coat both sides with bread crumbs.
  3. Heat the oil in a skillet over medium heat. Sauté the fish 3-5 min on each side, until the bread crumb coating becomes golden-coloured. Add salt and pepper to taste. Serve on the warmed plates with optional lemon quarters on the side.

Nutrition Facts Table

per 1 serving (190 g)

Amount

% Daily Value

Calories

320

Fat

12 g

18 %

Saturated 2.9 g
+ Trans 0 g

14 %

Cholesterol

180 mg

Sodium

170 mg

7 %

Carbohydrate

12 g

4 %

Fibre

1 g

2 %

Sugars

1 g

Net Carbs

11 g

Protein

42 g

Vitamin A

4 %

Vitamin C

0 %

Calcium

4 %

Iron

14 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Niacin, Phosphorus, Potassium, Selenium, Vitamin B12
Good source of  :
Folacin, Magnesium, Pantothenic Acid, Vitamin B1, Vitamin B2, Vitamin E
Source of  :
Copper, Iron, Manganese, Vitamin B6, Vitamin D, Vitamin K, Zinc
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Fruits 0
Meat and Alternatives 5
Fats 1
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

88 Reviews (84 with rating only) 93% would make this recipe again
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My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This recipe is in the following categories

Fish | Main courses/Entrées | Halal | Kosher | Sauté/Stir Fry

Top Reviews

View All Reviews
Anonyme
october 20, 2021 | I would make this recipe again

Delicious and simple to prepare.

Useful 0
Anonyme
october 20, 2021 | I would make this recipe again

So easy to make ! and yummy

Useful 0
Anonyme
october 20, 2021 | I would make this recipe again

Great taste, and I like the Tilapia, a meaty fish that holds together well.

Useful 0

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