Healthy Kids Fish Sticks Recipe

               
Try these flaky, crisp fish sticks served with healthy tartar sauce for a kid-friendly dish. Use pantry staples like panko breadcrumbs, sweet pickle relish, and seafood seasoning to serve up an easy but enticing fish recipe.
Bread icon
Ingredients
Recipe yields 6 servings
1 large egg
1 cup panko bread crumbs
2 tsp Old Bay® seasoning
1 Tbsp olive oil
1/4 tsp black pepper, or to taste
4 tilapia fillets (5 oz each), sliced into 3-inch sticks
1/2 cup nonfat plain yogurt
1/2 cup nonfat cottage cheese
1 Tbsp lemon juice
1 Tbsp minced red onion
1 Tbsp sweet pickle relish or dill pickle relish
1 Tbsp minced fresh parsley
Play icon
Directions
Step 1

Preheat oven to 475°. Line a baking sheet with foil.

Step 2

In a shallow bowl, slightly beat the egg. In another bowl, combine panko, Old Bay®, oil and black pepper. Dip the tilapia into the egg, shaking off excess, then into panko mixture, making sure to cover completely.

Step 3

Place breaded fish on prepared baking sheet. Bake until browned, 12 to 15 minutes.

Step 4

Meanwhile, in a blender, blend yogurt and cottage cheese until smooth. Transfer to a small bowl and add lemon juice, red onion, relish and parsley. Serve fish sticks with tartar sauce.

Time: 30 minutes
Servings: 6
Calories: 198
Make this for: Heart Healthy
Play icon
Nutrition facts
Serving Size: 4 fish sticks, 2 Tbsp sauce
Per serving:
calories:198
total fat:5g
sat fat:0g
cholesterol:79mg
sodium:408mg
total carb:13g
fibers:0g
proteins:24g

You might also like

Welcome to Health eCooks™! We cook your favorite foods healthier!

Health eCooks™ showcases hundreds of chef-tested and dietitian-reviewed recipes that are as nutritious as they are delicious. A subsidiary of Baldwin Publishing, Inc., our healthy recipes have been viewed by millions of people on over 900 health websites and in 450,000 healthy cookbooks. Our goal is to inspire you with recipes that aren’t just good for you—they taste good, too!

Who are we?

We are professional chefs, registered dietitians and food editors and for more than two decades we’ve created healthy recipes and how-to-cook videos. We’ve published nearly half a million healthy cookbooks for the medical brands Americans trust with their lives.

Chef-tested recipes

| Every recipe has been tested (and tasted!) by professional chefs in our Health eCooks™ test kitchen.

Dietitian-reviewed recipes

| All recipes carry a stamp of approval by registered dietitians who ensure they adhere to rigorous health and medical standards.

We make it easy so you can cook it healthy!

Recipe Reviews
Reviews for  Fish Sticks

Leave a Reply

Your email address will not be published. Required fields are marked *

Healthy Kids Fish Sticks Recipe

Ingredients
Recipe yields 6 servings
1 large egg
1 cup panko bread crumbs
2 tsp Old Bay® seasoning
1 Tbsp olive oil
1/4 tsp black pepper, or to taste
4 tilapia fillets (5 oz each), sliced into 3-inch sticks
1/2 cup nonfat plain yogurt
1/2 cup nonfat cottage cheese
1 Tbsp lemon juice
1 Tbsp minced red onion
1 Tbsp sweet pickle relish or dill pickle relish
1 Tbsp minced fresh parsley
Directions
Step 1

Preheat oven to 475°. Line a baking sheet with foil.

Step 2

In a shallow bowl, slightly beat the egg. In another bowl, combine panko, Old Bay®, oil and black pepper. Dip the tilapia into the egg, shaking off excess, then into panko mixture, making sure to cover completely.

Step 3

Place breaded fish on prepared baking sheet. Bake until browned, 12 to 15 minutes.

Step 4

Meanwhile, in a blender, blend yogurt and cottage cheese until smooth. Transfer to a small bowl and add lemon juice, red onion, relish and parsley. Serve fish sticks with tartar sauce.

Share to Email