This recipe is one of the few that I can make for the entire family. My husband loved it and was raving about it. Even my 4 year old son, though hesitant at first, ate his plate full of fish fingers. My normally not picky 2 year old daughter…well, we’ll keep trying.
This recipe was this week’s Craving Ellie in my Belly selection, chosen by Rainforest Recipes. In case you don’t know CEimB, we are a group of bloggers that get together to cook up healthy Ellie Krieger recipes each week and share our experiences. It’s been great trying new recipes and learning from others, check us out here.
I didn’t really follow Ellie’s recipe exactly for this week’s selection, I knew my kid’s wouldn’t want the dipping sauce (they aren’t dippers) and I surprisingly didn’t have any Greek yogurt on hand so I skipped it and decided to serve the fish with lemon like I normally do. I also paired it up with a nice green salad for Mom and Dad (me and hubby) while the kids ate theirs with some watermelon and a potato roll. The fish turned out flavorful and crispy thanks to “air baking“, without all the grease from a fryer.
These were definitely not your frozen fish sticks.
Recipe adapted from Ellie Krieger
1 lb tilapia, cut into strips or chunks
1 cup whole wheat flour
1 or 2 eggs, beaten or 1 egg plus egg whites, beaten
2 cups whole wheat or regular Panko (I used a mix of both)
salt and pepper to taste
zest of 1 lemon
sliced lemon for serving
Preheat oven to 400 degrees.
In a plate, season flour well with garlic powder, salt, pepper and lemon zest. A few pieces at a time, dip fish pieces into flour mixture dusting off the excess. Dip the fish in egg, then bread crumbs (I seasoned bread crumbs as well with salt and pepper). Arrange breaded fish on a cooling rack placed into a rimmed baking sheet. Once all fish is breaded, spray each piece liberally with non stick spray or drizzle lightly with olive oil. Place in preheated oven and bake until golden brown and cooked through, approximately 10 -12 minutes.
Serve with lemon and a green salad for a healthy dinner!