Fish Sticks

3 tilapia filets
2 egg whites (or whole eggs), beaten
1 1/2 cups panko bread crumbs
1/2 teaspoon sea salt
1/2 teaspoon pepper
Dash cayenne pepper
1/4 cup parmesan cheese


Preheat oven to 450.

Lay a wire rack on a baking sheet and spray it with non-stick spray.

Cut the tilapia once down the middle, then in half, creating four “sticks.” Season with salt and pepper. In a bowl, beat the eggs. In a separate bowl, add the panko, salt, pepper and parmesan cheese. Dip each fish stick in egg whites, than in the panko mixture, pressing to adhere. Lay on the wire rack and spritz with olive oil.

Bake for 10 minutes, then flip and bake for 10 more minutes. Serve hot!

Makes 12 sticks

Source: Slightly adapted from How Sweet It Is