Who doesn’t love the taste of a good, deep fried fish stick?! Well, rather than deep frying these scrumptious sticks, I used a skillet with a touch of canola oil so you can enjoy the same crave-worthy taste without all the added fat and calories. I’ve also traded the doughy breading for a crunchier, much healthier coating of flax meal and breadcrumbs. My seasoning secret for these delicious little fish sticks is a little Parmesan cheese.  I hope you love my skinny version of this classic dish! For more skinny fish and seafood classics, click here!

Skinny Fish Sticks

Prep time: 10 minutes

Cook time: 12-16 minutes

Yield: 4 servings

Serving size: 4 sticks


  • • 1½ lbs tilapia fillet
  • • ¼ cup ground flax meal (flaxseed that has been ground)
  • • ¼ cup reduced-fat Parmesan cheese
  • • ½ cup whole wheat breadcrumbs
  • • 4 whole egg whites
  • • 2 tsp Old Bay seasoning
  • • ½ tsp salt
  • • ½ tsp black pepper
  • • ¼ cup organic grapeseed or Canola oil


  1. Cut fish into 1 inch strips and season with salt and pepper. Set aside.
  2. Put egg whites in a shallow bowl and whisk.
  3. In another shallow bowl, add Parmesan cheese, flax meal, breadcrumbs, old bay seasoning, salt & pepper and mix well.
  4. Heat 1/8 of a cup the Canola oil in a deep frying pan on medium-high heat.
  5. Dip each piece into the egg whites, then into the breadcrumb mixture. Make sure to coat fish evenly. Set aside, I used a baking sheet.
  6. In shifts, place half of the fish in the hot frying pan in a single layer.
  7. Cook on each side until golden brown - about 4 minutes per side (thinner sticks will cook faster). Use tongs to rotate them around the pan so they cook evenly. Set aside on a clean plate and cover with foil to keep warm.
  8. Heat the remaining 1/8 cup oil and cook the last half of the fish the same way.
  9. Serve hot with malt vinegar or a light tarter sauce.

Nutrition Information

Per Serving (4 fish sticks)

Calories: 398

Fat: 21g

Carbohydrates: 11g

Fiber: 4g

Protein: 42g

Sugars: 5g

Sodium: 664mg

Vitamin A: 1%

Vitamin C: 0%

Calcium: 9%

Iron: 2%

WWP+: 10 points