From Everyday Food: Cornmeal-Crusted Fish Sticks
4 large egg whites
coarse salt and ground pepper
1 lb tilapia fillets, cut into 1x3" strips
1 cup yellow cornmeal
1/2 cup all-purpose flour
1 cup vegetable oil
Preheat oven to 250. Line a large rimmed baking sheet with foil, fit another with a wire rack. In a large bowl, whisk together egg whites, 2 tsp salt, 1/4 tsp pepper; add fish, toss to coat. In another large bowl, combine cornmeal and flour seasoned with salt and pepper.Working in batches, lift fish from egg mixture (letting excess drip off) and dredge in cornmeal mixture, patting to adhere; transfer to foil-lined sheet.
In a large skillet, heat oil over medium-high. Working in batches, cook fish till golden brown and opaque throughout (4-6 minutes) turning once. If it's browning too quickly, reduce heat. Transfer to wire rack, and keep warm in oven while remaining fish cooks. Serve with ketchup.
NOTE: I think you could bake these and they'd come out just as good without having to fry them and saving the calories from the oil. As listed: serves 4, 409 calories & 21 grams fat/per serving.