Crispy Fish Sticks with Pineapple Ketchup
Created by ellie on February 3, 2024
- Servings: 4
- Prep Time: 10m
- Cook Time: 15m
- Recipe #42299
Ingredients
- 2 cups cornflakes
- 1 teaspoon lemon rind, grated
- 1 teaspoon pepper, divided
- 1 tablespoon lemon juice
- 1 egg
- 1 pound tilapia fillets, cut into 4 x 1 inch pieces (about 12 pieces total)
- 1/8 teaspoon kosher salt
- 1/3 cup ketchup, reduced calorie
- 1/2 cup pineapple, fresh and cubed
- 1 teaspoon soy sauce
How to Make
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Step 1: Preheat oven to 425 degrees F.
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Step 2: Place a wire rack on a large baking sheet and then coat the rack with cooking spray.
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Step 3: Place the cereal in a zip lock bad and crush the cereal with a rolling bin. Place eh rushed cereal, lemon rind and 1/4 teaspoon pepper in a shallow dish or pie pan.
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Step 4: Combine lemon juice and egg in a separate dish or pie pan, stir with whisk to combine.
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Step 5: Sprinkle fish with 1/4 teaspoon pepper and salt. Dip fish in the egg mixture and then in the cereal mixture.
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Step 6: Arrange fish on the prepared rack. Bake at 425 for 10-15 minutes or until fish flakes easily when pieced with fork.
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Step 7: In the bowl of a mini food processor or blender combine 1/2 teaspoon pepper, the pineapple, ketchup and soy sauce, processing until smooth.
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Step 8: Serve fish sticks with the ketchup mixture.
Nutritional Facts
- Serving Size: 1 (211.1 g)
- Calories 585.5
- Total Fat - 18.1 g
- Saturated Fat - 5.8 g
- Cholesterol - 235.7 mg
- Sodium - 828.5 mg
- Total Carbohydrate - 96.9 g
- Dietary Fiber - 0.4 g
- Sugars - 67 g
- Protein - 9.2 g
- Calcium - 65.6 mg
- Iron - 2 mg
- Vitamin C - 65.8 mg
- Thiamin - 0.1 mg