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Baked Fish Sticks and Sweet Potato Fries

Photo: Con Poulos; Styling: Paige Hicks

Hands-on time 40 mins
Total time 1 hr

Serves 4

At only 373 calories, you can afford to indulge in a second helping of homemade sweet potato fries and fish sticks.


  • 1/4 cup all-purpose flour
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 2 large eggs
  • 1 1/2 cups panko
  • 2 teaspoons seafood seasoning (such as Old Bay)
  • 4 tilapia fillets (about 1 lb.), thawed if frozen, patted dry, cut into 3-by-3/4-inch sticks
  • 2 medium sweet potatoes, peeled, cut into 12 wedges each
  • 2 tablespoons vegetable oil
  • 1/2 teaspoon garlic powder

Nutrition Information

  • calories 373
  • fat 12 g
  • satfat 2 g
  • protein 31 g
  • carbohydrate 35 g
  • fiber 3 g
  • cholesterol 150 mg
  • sodium 514 mg

How to Make It

  1. Place racks in upper and lower thirds of oven and preheat to 450°F. Line a large rimmed baking sheet with foil. Grease foil with cooking spray. In a small bowl, mix flour with 1/2 tsp. each salt and pepper. In another small bowl, beat eggs with 1 Tbsp. cold water. Mix panko and seafood seasoning in a third bowl. Working in batches, dredge fish sticks in flour, shake off excess and dip into egg. Let excess drip off, then place fish in panko, turning to coat evenly and pressing gently to adhere. Arrange fish sticks in a single layer on baking sheet.

  2. Place potatoes on a large rimmed baking sheet and toss with oil, garlic powder, and 1/2 tsp. each salt and pepper. Spread in a single layer. Bake for 8 minutes.

  3. Mist fish sticks with cooking spray and place in oven on empty rack (do not remove potatoes). Bake 12 minutes more, stirring potatoes and rotating sheets halfway through. (Potatoes should be tender and fish should flake easily and be cooked through.) Serve immediately.