Fish Sticks with Marinara Sauce

8 44 357
Ingredients Minutes Calories
Prep Cook Servings
30 min 14 min 6
Fish Sticks with Marinara Sauce
Health Highlights


3/4 cup Bread crumbs, seasoned (Italian-style)
2 cup Buttermilk, low fat
2 spray (about 1/3 second) Cooking spray, vegetable oil
1 tsp Kosher salt
2 cup Marinara pasta sauce
2 tbsp Olive Oil, Extra Virgin (for drizzling)
1 1/4 cup Parmesan cheese, grated
450 gm Whitefish


Put an oven rack in the center of the oven. Preheat the oven to 500 degrees F. Spray a heavy baking sheet liberally with vegetable oil cooking spray. Set aside.

Put the buttermilk into a large bowl. Add the fish strips, stir to coat, and let stand for 15 minutes.

In a medium bowl, stir together the Parmesan, bread crumbs and salt. Remove the fish from the buttermilk, allowing the excess to drip back into the bowl, and dredge in the bread crumb mixture to coat completely, pressing to adhere. Arrange the coated fish in a single layer on the prepared baking sheet. Lightly drizzle with olive oil and bake until golden and crispy, about 14 minutes. Cool slightly and arrange on a serving platter.

In a small saucepan, heat the marinara sauce over medium-heat until warm. Transfer to a small serving bowl. Serve the marinara alongside the fish sticks as a dipping sauce.

Nutrition Facts

Per Portion

Calories 357
Calories from fat 161
Calories from saturated fat 48
Total Fat 17.9 g
Saturated Fat 5.3 g
Trans Fat 0.2 g
Polyunsaturated Fat 2.8 g
Monounsaturated Fat 6.0 g
Cholesterol 69 mg
Sodium 1520 mg
Potassium 809 mg
Total Carbohydrate 23.5 g
Dietary Fiber 2.2 g
Sugars 9.5 g
Protein 26.5 g

Dietary servings

Per Portion

Grain 0.4
Meat 0.8
Milk Alternative 0.7

Energy sources


Meal Type(s)