4.34 from 6 votes
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August 13, 2018
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This Healthy Baked Fish Sticks Recipe with Cucumber Dill Sauce is perfectly light and delectable. Fish sticks aren’t just for kids now!
Get ready for this Fish Sticks Recipe!!!!
okay. FISH. Love it or hate it?
If it’s fresh, then I LOVE it. Salmon is a favorite, so is this tilapia and/or cod. Tuna is pretty good too. We love fish in our house, so I decided to make some crispy, crunchy, delightfully baked fish with a light and refreshing sauce to throw down over top. Yeah. Best. Decision. Ever. Delicious on it’s own, superb with a little squeeze of lemon, but so darn tasty with this dill and cucumber sauce. It made a lovely dinner the other night, so I decided to share! Scroll down for the printable on this Fish Sticks Recipe.
And, because I can, here’s a fun photo I snapped of my little one. She’s a happy soul who tries so hard to do the exact opposite of what I say. Bless her heart…
Here’s how you make these fish sticks:
Start out by finding some fresh white sturdy fish. NOT frozen! I’ve had too many bad experiences with awful frozen fish. Pretty sure I’m scarred for life. Never will I buy frozen fish again! I used tilapia. Cod would be good too.
So for this whole breading this to work, you need to measure out some flour in one dish,
mix up some eggs, milk and creole seasoning in another
and then panko with more creole seasoning in another.
I like Creole seasoning. Ok fine…I really just like the word Creole. Just like the container says it’s great on everything! Feel free to use old bay seasoning or some of that ranch powder from the dressing packets if you don’t have this on hand.
So now we shall dredge. Fish goes into flour, then into egg, then into panko, then onto a baking sheet. Repeat. 6 million times.
After a few minutes, you should have a full sheet o’fish. Bake these off and get ready to live!
While the fish sticks bake, we’ll whip up the sauce. Basically, you throw a bunch of ingredients into a bowl and stir. That’s it. Also, this needs a lot of salt to taste REALLY good. Or I just like salt a lot. Taste and adjust as you go.
After a few minutes, check on your fish. It’ll be done when it’s golden brown on the outside and white and flaky on the inside.
Squeeze a little lemon juice over these bad boys and top with the sauce. This homemade tartar sauce from Simply Whisked is also a great choice! Or if you’re under the age of 5, grab that ketchup bottle and go to town.
We loved these and made a perfect light dinner. Scope out your grocery store for FRESH fish and make these soon! Super delish 🙂
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4.34 from 6 votes
Crunchy Baked Fish Sticks with Cucumber Dill Sauce {healthy}
This Healthy Baked Fish Sticks Recipe with Cucumber Dill Sauce is perfectly light and delectable. Fish sticks aren't just for kids now!
servings 4 servings
Prep Time 15 minutes mins
Cook Time 15 minutes mins
Ingredients
- 1 1/5 lbs. fresh tilapia filets or other white fish such as cod
- 1/3 cup all purpose flour
- 2 eggs
- splash milk
- 1 3/4 teaspoons creole seasoning divided
- 1 1/2 cups panko bread crumbs
for the sauce:
- 1/2 cup low fat sour cream
- 1/4 cup mayonnaise
- 1 green onion sliced - white and light green parts
- 1/3 cup cucumber peeled and finely diced
- 1/4 teaspoon dried dill
- salt & pepper to taste
- lemon wedges
US Customary - Metric
Instructions
for the fish:
Preheat oven to 350 degrees. Line baking sheet with silicone baking mat or parchment paper and set aside.
Create dredging station by placing flour in one shallow bowl, eggs, milk, and 1/4 teaspoon Creole seasoning in a second shallow bowl and panko and remaining Creole seasoning in the third bowl. Whisk eggs and milk to combine. Stir panko with seasonings. Cut tilapia filets into strips and dredge in flour, then egg mixture, then panko. Place on baking sheet. Repeat with remaining pieces of fish.
Bake 12-15 minutes depending on how thick your fish is. Fish is completely cooked when opaque and flakes easily. Remove and set aside.
for the sauce:
Combine all ingredients together in a small bowl and refrigerate until ready to serve.
Squeeze lemon wedges over warm fish and top with sauce.
Nutrition
Calories: 428kcal | Carbohydrates: 27g | Protein: 35g | Fat: 19g | Saturated Fat: 5g | Cholesterol: 165mg | Sodium: 377mg | Potassium: 590mg | Fiber: 1g | Sugar: 2g | Vitamin A: 605IU | Vitamin C: 1.8mg | Calcium: 108mg | Iron: 2.8mg
Course: Dinner
Cuisine: American
Keyword: healthy baked fish sticks
Other healthy dinner ideas you might like:
Healthy Turkey Salisbury Steak Recipe
Healthy Crock Pot Chicken Enchilada Casserole
Healthy Korean Beef Recipe
My Favorite Turkey Taco Meat {Healthy!}
