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Crispy Baked Fish Sticks with Tartar Sauce

Avoid soggy fishsticks! These crispy baked fish sticks with tartar sauce are made with a flavorful lemon pepper panko coating.

Prep Time
20 mins
Cook Time
20 mins
Total Time
45 mins
Servings: 4
Calories: 261 kcal
Course: Main Course
Cuisine: American

Ingredients

  • 1 ½ pounds white fish ((i.e. walleye,cod, tilapia, etc.) – skin removed and cut into strips)
  • 1 egg
  • 2 cups Panko bread crumbs
  • 2 teaspoons garlic powder
  • 1 ½ teaspoons salt (divided)
  • ½ teaspoon cracked black pepper
  • 1 zest of lemon
Tartar Sauce
  • ½ cup low fat plain yogurt
  • 2 tablespoons finely chopped dill pickle
  • 1 tablespoon pickle juice
  • 1 tablespoon lemon juice
  • salt and pepper to taste

Instructions

    Cup of Yum
  1. Pre-heat oven to 475 degrees. Spray a foil-lined baking sheet with cooking spray and set aside.
  2. Set out two shallow glass dishes (pie plates work well). In the first dish, whisk one egg until light and fluffy.
  3. Combine panko, garlic powder, 1 teaspoon of salt, pepper and lemon zest in the second dish.
  4. Sprinkle both sides of the fish strips with the remaining 1/2 teaspoon of salt. Dip fish in egg then coat evenly with panko mixture. Place on lined baking sheet and continue until all fish is coated in panko.
  5. Spray fish sticks with cooking spray then bake for 25 minutes or until golden brown.
  6. Make the tartar sauce while fish is baking by combining all ingredients in a small bowl and refrigerating until you’re ready to serve.

Nutrition Information

Calories 261kcal (13%) Carbohydrates 19.3g (6%) Protein 36.5g (73%) Fat 3.7g (6%) Saturated Fat 0.8g (4%) Polyunsaturated Fat 2.9g Trans Fat 0g Cholesterol 200mg (67%) Sodium 979mg (41%) Fiber 0.6g (2%) Sugar 1.9g (4%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 261

% Daily Value*

Calories 261kcal 13%
Carbohydrates 19.3g 6%
Protein 36.5g 73%
Fat 3.7g 6%
Saturated Fat 0.8g 4%
Polyunsaturated Fat 2.9g 17%
Trans Fat 0g 0%
Cholesterol 200mg 67%
Sodium 979mg 41%
Fiber 0.6g 2%
Sugar 1.9g 4%

* Percent Daily Values are based on a 2,000 calorie diet.