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Fish Sticks and Veggies

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Fish Sticks and Veggies

3.7 from 3 votes
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Course: Main Course
Cuisine: American
Keyword: bake, dairy free, fish sticks, low fat, Veggies
Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Servings: 4 servings
Calories: 360kcal


  • 1 cup panko (Japanese bread crumbs)
  • 1 teaspoon lemon pepper
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • 1/4 teaspoon salt
  • 1/2 cup flour, all-purpose
  • 2 large egg white
  • 12 ounce white fish fillet

Serve With

  • 4 medium carrot
  • 2 cup green peas, frozen
  • 2 medium orange


  • Preheat oven to 450°F.
  • Set a wire rack on a baking sheet; coat with cooking spray.
  • Place breadcrumbs, lemon pepper, garlic powder, paprika, and salt into a shallow bowl and mix thoroughly (a pie plate would work great!). Place flour in a second shallow dish and egg whites in a third.
  • Dredge each strip of fish in the flour and then dip in the egg; roll in the breadcrumb mixture, coating on all sides. Place on the prepared rack and spray lightly with cooking spray.
  • Bake 10-15 minutes until fish is cooked through and the breading is golden brown and crisp.
  • Meanwhile, peel and dice carrots.
  • Steam carrots and peas (either over the stove or using a steamer) and serve alongside fish with orange wedges on the side.
Tried this recipe?Mention @SuperHealthyKids or tag #SuperHealthyKids!


Calories: 360kcal | Carbohydrates: 51g | Protein: 26g | Fat: 6g | Saturated Fat: 1g | Cholesterol: 51mg | Sodium: 358mg | Fiber: 9g | Sugar: 6g

Natalie Monson

I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.

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