Go Back
+ servings

Fish Sticks and Veggies

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.


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