21 Day Shred

Skinny Fish- Sticks 3

Who doesn’t love the taste of a good, deep fried fish stick?! Well, rather than deep frying these scrumptious sticks, we 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. We’ve also traded the doughy breading for a crunchier, much healthier coating of flax meal and breadcrumbs. Our seasoning secret for these delicious little fish sticks is a little Parmesan cheese. We hope you love our skinny version of this classic dish! For more skinny fish and seafood classics, click here!

Skinny Fish Sticks frying

Skinny Fish Sticks on paper

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
  • Optional*:
  • malt vinegar
  • tartar sauce
  • *Optional ingredients are not included in the nutritional calculations.


  1. Cut fish into 1-nch 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 and pepper and mix well.
  4. Heat ⅛ 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 ⅛ cup oil and cook the last half of the fish the same way.
  9. Serve hot with malt vinegar or a light tartar 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