Crispy Fish Sticks with Pineapple Ketchup

Cooking Light
Crispy Fish Sticks with Pineapple Ketchup
Photo: Randy Mayor; Styling: Lindsey Lower
If you don't have a baking rack, line a baking sheet with foil and coat with cooking spray. Increase baking time by 2 minutes, and turn the fillets after 7 minutes.
Serves 4 (serving size: about 3 fish sticks and 2 tablespoons ketchup mixture)


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Cooking spray
2 cups cornflakes
1 teaspoon grated lemon rind
1 teaspoon freshly ground black pepper, divided
1 tablespoon fresh lemon juice
1 large egg
1 pound tilapia fillets, cut into 4 x 1-inch pieces (about 12 pieces)
1/4 teaspoon kosher salt
1/2 cup cubed fresh pineapple
1/3 cup reduced-sugar ketchup (such as Heinz)
1 teaspoon lower-sodium soy sauce


Hands-on: 10 Minutes
Total: 25 Minutes

1. Preheat oven to 425°.

2. Place a wire rack on a large baking sheet. Coat rack with cooking spray. Place cereal in a large zip-top bag; roll with a rolling pin until crushed. Place crushed cereal, rind, and 1/4 teaspoon pepper in a shallow dish. Combine juice and egg in a shallow dish, stirring with a whisk.

3. Sprinkle fish evenly with 1/4 teaspoon pepper and salt. Dip fish in egg mixture; dredge in cereal mixture. Arrange fish on prepared rack; bake at 425° for 12 minutes or until fish flakes easily when tested with a fork.

4. Combine remaining 1/2 teaspoon pepper, pineapple, ketchup, and soy sauce in the bowl of a mini food processor; process until smooth. Serve ketchup mixture with fish sticks.

Created date

June 2014

Nutritional Information

Calories 204
Fat 3.3 g
Satfat 1.1 g
Monofat 1 g
Polyfat 0.7 g
Protein 26 g
Carbohydrate 18 g
Fiber 2 g
Cholesterol 103 mg
Iron 1 mg
Sodium 533 mg
Calcium 24 mg