Healthy Fish Sticks

Name: Healthy Fish Sticks
Total time: 30 min
Yield: 6
Ingredients: 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

(5.0)

By Judy Capodanno

Published 2/7/2022

Dietitian Reviewed: Jane Schwartz, RDN, CLT

Approved for These Diets:

Heart Healthy | Diabetic

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.

Total Time

30 minutes

Servings

6

Calories

198

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How to Make Fish Sticks

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.

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Nutrition Facts

Serving Size:

4 fish sticks, 2 Tbsp sauce

198

Calories

5

g

Fat

79

mg

Cholesterol

408

mg

Sodium

13

g

Carbs

0

g

Sat. Fat

0

g

Fiber

24

g

Protein

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Healthy Fish Sticks

Ingredients

How to Make Fish Sticks

Step 1

Step 2

Step 3

Step 4

Nutrition Facts

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