Baked Tilapia Sticks with Sweet Sauteed Asparagus

Ever since I saw the recipe for Healthy Tilapia Fishsticks on my friend Courtney’s website: Family Gone Healthy, I knew I had to give them a try! Before we transitioned to real foods, I will admit to buying my fair share of Gorton’s fish sticks. Of course, they tasted good…but I think we all know there is nothing healthy or “good” about them! Seriously, I just looked up the ingredients: vegetable oil, modified corn starch, dextrose, caramel color, MSG, more MSG, TBHQ, and much, much more. Wow! I mean, talk about throwing all the benefits of fish right out the door!

Courtney’s version is so basic and simple…making it my kind of recipe! My daughter used to love fish sticks and we probably haven’t had them at home in over a year now, so I decided to try these tonight. And just like I expected, she LOVED them! Seriously, I lost track of how many she ate (at least 5 or 6)! My boys didn’t want theirs, but that’s okay…I never know what to expect with them these days. And my husband enjoyed his, too. He ate his warmed up after getting home from work and said they were pretty good!

Fish Sticks

I made a few changes from the original recipe. Mainly, I used whole wheat breadcrumbs (because that’s what I had on hand), reduced the amount of breadcrumbs, and eliminated the pepper (because I don’t care for it). These fish sticks, served with sweet sauteed asparagus and my dipping sauce combo made for quite the nice little dinner tonight!

Baked Tilapia Sticks with Sweet Sauteed Asparagus
  • 3 tilapia fillets (if you can find wild-caught, that's ideal)
  • 2 eggs (local, pastured is ideal)
  • ¾ cup whole wheat breadcrumbs
  • ¼ cup Parmesan cheese, freshly grated
  • 1 T paprika
  • ½ tsp sea salt
  • ½ tsp garlic powder
  1. Preheat the oven to 450 degrees.
  2. Cut the fish into 'fish stick' size pieces.
  3. In a small bowl, beat the eggs.
  4. In another bowl, mix together the remaining ingredients.
  5. Dip the fish sticks into the eggs and then dip into the breadcrumb mixture.
  6. Place onto a baking sheet lined with aluminum foil and sprayed generously with an olive oil sprayer.
  7. Bake for 10 minutes, flip, and bake for another 8-10 minutes.


Cut Fish Sticks
Cut up tilapia sticks

I’ve made asparagus this way before and we always like it. Even my daughter ate her entire serving (though, she didn’t ask for seconds). Someday, I really want to try roasting it in the oven with olive oil, but since I was using the oven for the fish sticks, I decided not to mess with it this time.

Sweet Sauteed Asparagus


  • A ‘bunch’ of asparagus (organic is ideal)
  • 1 T organic butter
  • Drizzle of raw honey

Cut the tough ends off of the asparagus and then cut into 1-2 inch sized pieces. Melt butter in a large skillet over medium heat. Once melted, add asparagus and cook for approximately 5 minutes, or until tender. When done, drizzle with a little honey (probably 1-2 teaspoons-worth). It’s oh-so-yummy this way!

We dipped our fish sticks into this ‘spur-of-the-moment’ combo. I simply combined equal parts organic ketchup and organic mayonnaise (I use Spectrum brand). Once again, my daughter loved it (and my boys weren’t interested). It looks like there is a lot of sauce on my plate, but that was only 2 T and I divided it up among all of the kids and myself. You don’t need much!

Simple dinner idea. Just wanted to share with you guys!

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LeAnn Nome

Hi there! Here's a little info about me: I've been married to my husband for over 10 years and I'm a stay-at-home mom to our three young kids (a six year old daughter and four year old twin boys). As you might imagine, they keep me quite busy! In early 2013, we decided that we wanted to be a healthier family. To do this, we cut out all processed foods from our home and we now eat only REAL, whole foods. (When we're on vacation or at someone's house, we're not quite as strict.) We also try to exercise every day. Our goal is to raise healthy, happy kids...while maintaining our own health and happiness along the way! I hope you will follow along with us in our journey.

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