I’m trying to find different ways to make all the Tilapia I have in the freezer — but I was really craving just some plain fish sticks this week. Then I thought, would they be better with Panko or Plain breadcrumbs (Progresso)? So I had to try them different ways. All baked the same just different dredging and breadcrumbs.
I actually made these four ways.
1) Panko with lemon pepper
2) Panko, lemon pepper and Parmesan cheese
3) Plain breadcrumbs with lemon pepper
4) Plain breadcrumbs, lemon pepper (no dredging in flour)
I liked the Panko with parmesan cheese and the plain breadcrumbs without the flour. The potatoes were so good too. A nice complement to the fish.
Oven-Fried Fish Sticks
4 Tilapia fillets
1/2 c flour
1/2 c Progresso bread crumbs, plain
1/4 c Parmesan cheese, shredded
1/2 c Panko bread crumbs
1/4 tsp lemon pepper
Salt and pepper to taste
Preheat oven to 400 degrees. Cut fillets down the middle and then once again per slice so you have four sticks per fillet. Place flour in a shallow dish or plate and season with salt and pepper. Crack eggs into a separate bowl and whisk. Place breadcrumbs in separate bowls. Add lemon pepper to both breadcrumbs. Mix parmesan cheese with the Panko breadcrumbs.
Dredge a fillet through the flour, then the eggs followed by the Panko breadcrumbs. Repeat with half the breadcrumbs. For the last half, dredge the fillets through the egg mixture and then the seasoned Progresso bread crumbs. I found that these did better without the flour.
Place breaded fillets on a cookie sheet sprayed with Pam. Cook for 15-20 minutes, turning once halfway through cooking time.
Panko with lemon pepper
Panko with Parmesan cheese
Progresso plain breadcrumbs
Roasted Herb Potato Wedges (Recipe adapted from Weight Watchers)
PointsPlus™ Value: 2
1 1/2 Tbsp Dijon mustard
1 tsp olive oil
1 Tbsp rosemary, fresh, chopped
1 Tbsp fresh oregano, chopped
1 Tbsp parsley, fresh, chopped
1/2 tsp table salt
1/4 tsp black pepper
1 pound(s) uncooked new potatoes, white or red, cleaned, halved
Preheat oven to 425°F.
Combine all ingredients, except potatoes, in a small bowl.
Place potatoes in a large zip-close plastic bag. Add mustard mixture. Close bag and shake to coat.
Pour contents of bag into a shallow baking pan coated with cooking spray.
Bake, turning occasionally, until potatoes are tender, about 25-30 minutes. Yields about 1/2 cup potatoes per serving.