Crispy Fish Sticks with Pineapple Ketchup recipes

Crispy Fish Sticks with Pineapple Ketchup recipes
11 Ingredients
  • cooking spray
  • 2 cups cornflakes
  • 1 teaspoon grated lemon rind
  • 1 teaspoon freshly ground black pepper, divided
  • 1 tablespoon fresh lemon juice
  • 1 large egg
  • 1 pound tilapia fillets, cut into 4 x 1-inch pieces (about 12 pieces)
  • 1/4 teaspoon kosher salt
  • 1/2 cup cubed fresh pineapple
  • 1/3 cup reduced-sugar ketchup (such as Heinz)
  • 1 teaspoon lower-sodium soy sauce
Nutrition
230
12% daily value
4 servings
                                       
                                            dairy-​free
     

Fat

8% 5

Saturated

6% 1

Trans

- 0

Monounsaturated

- 2

Polyunsaturated

- 1

Carbs

7% 21

Carbs (net)

- 20

Fiber

4% 1

Sugars

- 8

Sugars, added

- 0

Protein

52% 26

Cholesterol

34% 103

Sodium

18% 439

Calcium

3% 29

Magnesium

11% 45

Potassium

14% 480

Iron

28% 5

Zinc

5% 1

Phosphorus

35% 242

Vitamin A

11% 95

Vitamin C

26% 16

Thiamin (B1)

17% 0

Riboflavin (B2)

23% 0

Niacin (B3)

37% 7

Vitamin B6

26% 1

Folate equivalent (total)

30% 121

Folate (food)

- 44

Folic acid

- 45

Vitamin B12

43% 3

Vitamin D

1% 4

Vitamin E

5% 1

Vitamin K

4% 3
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