Panko Crusted Fish Sticks
Sweet Potato Fries with Rosemary
Ingredients
- ¾ cup fat-free milk
- 1 Tbsp fresh lemon juice
- 1½ lb tilapia fillets, cut into strips
- 1½ cups panko breadcrumbs
- 3 Tbsp canola oil, divided
- 1¼ tsp seafood seasoning (such as Old Bay Seasoning), divided
- ¼ tsp salt
- 1 lemon, cut into 6 wedges
Instructions
- Preheat oven to 200°F.
- Combine milk, lemon juice and fish in a bowl; toss.
- Place breadcrumbs in a shallow dish.
- Dredge fish in breadcrumbs, and place on a wire rack.
- Working in 2 batches, heat 1½ Tbsp oil in a nonstick skillet over medium-high heat.
- Add half of fish to skillet, and immediately reduce heat to medium. Sprinkle with ½ tsp seafood seasoning.
- Cook 8 to 10 minutes or until fish is done, turning occasionally. Remove from skillet, and place on a baking sheet in oven to keep warm.
- Repeat with remaining 1½ Tbsp oil, fish and ½ tsp seafood seasoning.
- Sprinkle remaining ¼ tsp seafood seasoning and salt over fish sticks.
- Serve with lemon wedges.
Side Dish Ingredients
- 1 (20-oz) pkg frozen sweet potato fries
- 1 tsp dried rosemary, crushed
Side Dish Instructions
- Combine fries and rosemary.
- Bake fries according to package directions.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
230
|
140
|
370
|
| Fat (g) | 9 | 5 | 14 |
| Sat. Fat (g) | 1.5 | 0 | 1.5 |
| Protein (g) | 26 | 1 | 27 |
| Carb (g) | 12 | 24 | 36 |
| Fiber (g) | 1 | 3 | 4 |
| Sodium (mg) | 340 | 140 | 480 |
Diabetic Meal Plan
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