Crunchy Fish Bites - Action for Healthy Kids
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Crunchy Fish Bites

This crunchy, crave-able protein is loaded with fiber and flavor.

crunchy fish bites


  • cooking spray
  • 2 pounds fresh tilapia fillets, cut into bite sizes
  • ground sea salt, to taste
  • ground peppercorn, to taste
  • 1/2 cup liquid egg whites
  • 2 tablespoons cold water
  • 3 cups crushed bran flakes
  • 1/4 cup coconut flakes
  • 1/2 cup chopped parsley
  • 2 teaspoons lemon zest
  • 1 tablespoon dijon mustard
  • 1 tablespoon yellow mustard
  • 2 teaspoons honey
  • 1 lemon, zested
  • 1 lime, zested and juiced
  • 1/2 cup plain, nonfat Greek yogurt

Prep time: 15 minutes
Cook time: 15 minutes


  1. Preheat oven to 375°.
  2. Line a baking sheet with aluminum foil and coat with cooking spray.
  3. Season tilapia fillets with salt and pepper, to taste. Reserve.
  4. Whisk egg whites with water to create an egg wash. Reserve.
  5. In a food processor, pulse bran flakes, coconut, parsley and lemon zest until it resembles breadcrumbs. Reserve.
  6. In a medium bowl, whisk mustards, honey, lemon zest, lime zest, lime juice and yogurt together. Chill.
  7. Dip seasoned fish into egg wash then coat in bran mixture. Place a few inches apart on prepared baking sheet.
  8. Spray fish with cooking spray and bake for 15 minutes. Serve with yogurt sauce.

Recipe courtesy of the ALDI test kitchen. Visit for more kid-friendly recipes!

Categories: Recipes