Tilapia Fish Sticks Clean Eating Mag Recipe

Name: Tilapia Fish Sticks Clean Eating Mag
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1/3 cup unsalted sunflower seeds; 2 egg whites; 2 1/2 tbsp flaxseeds, ground; 2 tsp dried parsley; 1/4 tsp ground black pepper; 1/8 tsp sea salt; 8 oz tilapia fillets; SAUCE; 1/4 cup cucumber, minced; 1 tbsp yellow onion, minced; 1 1/2 tbsp white wine vinegar; 1/2 tsp extra-virgin olive oil; 1/2 cup nonfat Greek-style yogurt; Sea salt and ground black pepper, to taste

Servings: persons

1/3 cup unsalted sunflower seeds
2 egg whites
2 1/2 tbsp flaxseeds, ground
2 tsp dried parsley
1/4 tsp ground black pepper
1/8 tsp sea salt
8 oz tilapia fillets
SAUCE
1/4 cup cucumber, minced
1 tbsp yellow onion, minced
1 1/2 tbsp white wine vinegar
1/2 tsp extra-virgin olive oil
1/2 cup nonfat Greek-style yogurt
Sea salt and ground black pepper, to taste

1
1.Preheat oven to 375u00b0F. In a mini food processor, pulse sunflower seeds for 10 to 15 seconds, until reduced to a fine consistency. In a small bowl, whisk egg whites for 30 seconds. In a separate small bowl, stir together ground sunflower seeds, flaxseeds, parsley, pepper and salt.
2
2.Cut tilapia fillets into thin strips, about 3 to 4 inches long. Dip strips in egg whites, then in bowl with sunflower mixture, to coat. Place strips on a foil-lined baking sheet. Bake for 10 minutes. Let cool for 5 minutes.
3
3.Meanwhile, prepare sauce: In a small bowl, stir together cucumber, onion, vinegar and oil. Add yogurt and season with salt and pepper. Stir until well combined. Chill in refrigerator for at least 10 minutes in order to meld flavors.
4
Nutrients per serving (4 oz fish or about 8 strips and 1/3 cup sauce): Calories: 333, Total Fat: 15 g, Sat. Fat: 2 g, Carbs: 14 g, Fiber: 6.5 g, Sugars: 3.5 g, Protein: 38 g, Sodium: 378 mg, Cholesterol: 57 mg

267

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Feel free to swap in similar ingredients you already have on hand and adjust seasoning to taste.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 14 ingredients. The key ingredients include: 1/3 cup unsalted sunflower seeds, 2 egg whites, 2 1/2 tbsp flaxseeds, ground, 2 tsp dried parsley, and more.

Yes, Tilapia Fish Sticks Clean Eating Mag falls under the Seafood category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

Tilapia Fish Sticks Clean Eating Mag

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions