Pecan-Crusted Fish Sticks
Recipe type: Dinner
Serves: 2
The other day, I was at my local Whole Foods where I spotted a 6-ounce package of frozen tilapia filets for just $2.99. Being the budget-conscious mom that I am, I bought the fish and then came home and created these homemade fish sticks. This recipe is flexible, so if you find 4 or 5 ounce fish filets or another mild white fish, it should work just fine in this recipe.
  • Two 3-ounce tilapia fillets
  • 2 slices 100% whole wheat bread
  • 2 teaspoons butter
  • ¼ cup pecan halves (about 15 pecans)
  • 1 tablespoon extra virgin olive oil
  • ¼ teaspoon ground cumin
  1. Preheat the oven to 350°F. Place the fish fillets on a cutting board and slice each in half lengthwise. Season generously with kosher salt and black pepper, and set aside.
  2. Place the bread on a baking sheet and spread 2 teaspoons of butter evenly over the slices. Arrange the pecans on the same baking sheet, and bake 5 minutes, or until lightly toasted.
  3. Remove the bread and pecans from the oven and cool. Tear the bread into small pieces, and pulse in a food processor until crumbs are formed. Pulse the pecans until coarsely chopped.
  4. Combine the bread crumbs and pecans in a large bowl and add the olive oil and cumin. Toss well to combine.
  5. Increase the oven temperature to 425°F. Place the tilapia strips into the bread crumb mixture, and use your fingers to press the crumbs on to the fish, coating each side well.
  6. Lightly coat the baking sheet with nonstick cooking spray. Transfer the coated fillets onto the baking sheet and bake 8 minutes, or until the tops are golden brown and the fish is cooked through.
This recipe provides 310mg omega-3 fats. Omit the pecans from this recipe if someone in your family has a nut allergy.
Nutrition Information
Calories: 320 Fat: 21g Saturated fat: 5g Carbohydrates: 14g Sodium: 230mg Fiber: 3g Protein: 22g
Recipe by Lizs Healthy Table at