Baked Tilapia Fish Sticks and Sweet Potato Fries

February 5, 2020

A kid friendly, easy to make, fish stick recipe that everyone will love.

  • Prep: 40 mins
  • Cook: 20 mins
  • Yields: 4 servings


1/4 cup all purpose flour

1 tsp salt

1 tsp pepper

2 large eggs

1 1/2 cups panko

2 tsp seafood seasoning

4 tilapia fillets (about 1 lb.), thawed if frozen, patted dry, cut into 3 by 3/4 inch sticks

2 medium sweet potatoes, peeled, cut into 12 wedges each

2 tbsp vegetable oil

1/2 tsp garlic powder


1Place racks in upper and lower thirds of oven and preheat to 450°F. Line a large rimmed baking sheet with foil. Grease foil with cooking spray. In a small bowl, mix flour with 1/2 tsp. each salt and pepper. In another small bowl, beat eggs with 1 Tbsp. cold water. Mix panko and seafood seasoning in a third bowl. Working in batches, dredge fish sticks in flour, shake off excess and dip into egg. Let excess drip off, then place fish in panko, turning to coat evenly and pressing gently to adhere. Arrange fish sticks in a single layer on baking sheet.

2Place potatoes on a large rimmed baking sheet and toss with oil, garlic powder, and 1/2 tsp. each salt and pepper. Spread in a single layer. Bake for 8 minutes.

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