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Breaded Fish Fillets

82 Reviews
92% would make this recipe again

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

Preparation : 10 min Cooking : 10 min
320 calories/serving
  • Can be done in advance
  • Very easy
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Kid-friendly

Ingredients

2 tilapia fillets, cut into 2 pieces lengthwise 360 g
2 tbsp white flour (all purpose) 16 g
1 eggs size large
2 tbsp bread crumbs 16 g
1 tbsp olive oil 15 mL
salt [optional]
ground pepper to taste [optional]
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 (190g)

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

Protein

42 g

Vitamin A

4 %

Vitamin C

%

Calcium

4 %

Iron

14 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 0 serving
Grain Products : ¾ serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 2 ¼ servings

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Fruits 0
Meat and Alternatives 5
Fats 1

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Members' Reviews

82 Reviews (78 with rating only ) 92% would make this recipe again
Sort By: Most Recent| Rating | Most Helpful
GiftedDesigns
march 09, 2010 | I would make this recipe again

Delicious and simple to prepare.

Useful 0
oneVijar
september 12, 2009 | I would make this recipe again

So easy to make ! and yummy

Useful 0
ChristineAL
march 13, 2009 | I would make this recipe again

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

Useful 0
MangiaQuesto
february 01, 2009 | I would make this recipe again

This was better than the frozen breaded fish fillets, and not that much more work.

Useful 0

This recipe is in the following categories

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

Top Reviews

View All Reviews
GiftedDesigns
march 09, 2010 | I would make this recipe again

Delicious and simple to prepare.

Useful 0
oneVijar
september 12, 2009 | I would make this recipe again

So easy to make ! and yummy

Useful 0
ChristineAL
march 13, 2009 | I would make this recipe again

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

Useful 0