Cornflake Crusted Fish Sticks with Spicy Pineapple Ketchup

Cornflake Crusted Fish Sticks with Spicy Pineapple Ketchup

Serves 4
Meal type Main Dish
Misc Freezable
From magazine Adapted from Cooking Light


  • 4 tilapia fillets (cut into strips)
  • 2 Cups cornflakes
  • zest from 1 lemon
  • 1/8 Tsp pepper
  • 1 egg
  • 1/4 Tsp salt


  • 1/3 cup ketchup
  • 1/2 cup pineapple (chopped)
  • 1 Tsp soy sauce
  • 1/2-1 Tsp sriracha
  • 1/8 Tsp pepper


A healthier version of the traditional frozen fish sticks that the whole family will enjoy. These can also be made in advance in frozen - freeze prior to baking and bring them to room temperature before cooking or cook and then freeze for a quick repeatable weeknight meal.


1. Preheat oven to 425 degrees and line a baking sheet with parchment paper. Place cornflakes in a large zip lock bag and using a rolling pin, roll over flakes until they are crushed to small crumbs. Place crumbs in a shallow bowl and mix in lemon zest and pepper. In a separate bowl, whisk egg with lemon juice.
2. Season fish with salt and pepper. Dip fish in egg and then in cornflake crumb mixture, pressing crumbs to fully coat fish. Continue until all the pieces are coated and placed on the parchment line baking sheet. Bake for about 14 minutes, until browned and fully cooked. Serve with ketchup.
3. Combine all ingredients in a food processor or mini chopper until fully combined. Taste and add more sriracha if you like things spicier.