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Home » Recipes » Dinner » Fish + Seafood » Crispy Crunchy Baked Fish Sticks W/ Herbed Yogurt Sauce

Crispy Crunchy Baked Fish Sticks W/ Herbed Yogurt Sauce

4.90 from 19 votes
By Dani Spies
Jump to Recipe Print Recipe

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Baked Fish Sticks
Baked Fish Sticks – Clean & Delicious®

I wanted to make something new and fun for Katie (that B and I could eat for dinner too!) and just couldn’t get fish sticks off the brain.

Now, traditionally speaking Fish Sticks and Tartar Sauce do not exactly fall into the “nutritious meals” category BUT by making a few simple changes to this dish we can easily change that.

So here are my three simple tricks to creating a Clean & Delicious® Fish Stick Dinner:

  • Whole Wheat Bread Crumbs.  Instead of breading my fish in white flour or refined bread crumbs I used whole wheat Panko.  Not only so we get the added nutrients and fiber but the Panko makes the breading extra crunchy!
  • Bake.  Bake.  Bake!   Traditionally fish sticks are deep fried which is definitely not a “Clean” method of cooking.  SO instead of frying, crank those ovens nice and high and bake the fish sticks in the oven.  The results are surprisingly delicious and I promise you still get A LOT of crunch factor!  (no soggy fish sticks around here).
  • Greek Yogurt.  As many of you already know, I LOVE mayo and am not always willing to give it up if it means sacrificing flavor BUT in this recipe I didn’t miss it one bit!  All the flavors that I added to the creamy Greek yogurt made the perfect dip for the fish sticks with out having to use one drop of mayo.

Okay, okay, so I know what you are thinking, “sure Dani, these steps seem easy enough but I need to know, DID IT TASTE GOOD?”.

Well my friends, why don’t you just take a looksie for yourselves:

KAtie Fish tick3.jpg
Katie Fish Stick.jpg
Katie LOVED them and Kids don’t lie!

Katie has no problem spitting out something she doesn’t like or kindly throwing it onto the floor if it doesn’t meet her “taste expectations” and as you can see, there was none of that going on with our Fish Sticks.

These Fish Sticks were crispy, crunchy on the outside and nice and tender and flakey on the inside!  It was a meal that our whole, little, happy family of three was able to enjoy together!

Katie even liked the Herbed Yogurt Sauce that was made up of Greek yogurt, lemon, horseradish and parsley:

Herb Sauce.jpg

And so did we!!

The fish and the sauce were AMAZING the next day on some whole wheat bread with crunchy lettuce and a big fat tomato SO if you have any leftovers you can have one heck of a lunch to look forward to the next day!!

So tell me… did you eat fish sticks growing up?  Do you like Fish Sticks??  Have you ever tried breading them and if so what were the results?

Baked Fish Sticks
Print Recipe
4.90 from 19 votes

Crispy Crunchy Baked Fish Sticks W/ Herbed Yogurt Sauce

Course: DIET, DINNER, fish + seafood
Cuisine: American, kids, nut free
Author: Dani Spies
Prep Time20 mins
Cook Time15 mins
Total Time35 mins
Servings: 4 servings
Calories: 2kcal

Ingredients

  • 1 large egg lightly beaten
  • Salt and pepper
  • 1 cup of whole wheat Panko bread crumbs
  • 1 tbsp of garlic powder
  • 1 tbsp of olive oil
  • 1 lb. Tilapia filets
  • 1/2 cup of plain non-fat Greek yogurt
  • 2 tbsp fresh chopped parsley
  • 2 tsp Dijon mustard
  • 1 tbsp fresh lemon juice
  • 1/2 tsp horseradish sauce

Instructions

  • Pre-heat oven to 475. Line a rimmed baking sheet with aluminum foil and spray lightly with cooking spray. Set aside.
  • Cut tilapia into strips by cutting in half lengthwise once and then again. Then cut in half horizontally to create strips.
  • Place the egg in a large bowl and generously season with salt and pepper. In another bowl combine, Panko, garlic powder, and olive oil. Dip the tilapia into the egg (shaking off an excess) and then into the Panko. Press Panko crumbs on to the fish to be sure that they stick and then place each breaded strip onto the prepared baking sheet.
  • Pop in the oven and bake for 12-15 minutes or until cooked through. Sprinkle with a little more salt as soon as you pull them put of the oven. Serve along side Herbed Yogurt Sauce* and enjoy!
  • Herbed Yogurt Sauce
  • In a small bowl combine yogurt, parsley, mustard, lemon juice and horseradish sauce. Enjoy!
  • Serves 4.

Nutrition

Calories: 2kcal | Carbohydrates: 1g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 31mg | Fiber: 1g | Sugar: 1g

Fish + Seafood, Kid Friendly Lunches, Nut Free, Recipes

About Dani Spies

Dani Spies is the founder and host of Clean & Delicious; a weekly cooking show on YouTube and a healthy eating blog that celebrates real, whole foods! She takes a holistic approach to health and wellness and is loved for her approachable, down to earth style both in and out of the kitchen.

Learn MoreWork With Me

Reader Interactions

Yum! I love this recipe.

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    If you loved this recipe please leave a comment and star rating below. Questions are also welcome. Cheers!

    Recipe Rating




    Comments

  1. Jennifer @ Maple n Cornbread says

    July 21, 2010 at 4:08 am

    5 stars
    These are fabulous and healthy to boot, love them especially using tilapia! Looks like Katie could be a spokesbaby for them! yum!

    Reply
  2. Kalynskitchen says

    July 21, 2010 at 5:59 am

    5 stars
    Ah gee, she is just so darn cute. I love these photos! (The fish sticks sound good too.)

    Reply
  3. Danica says

    July 21, 2010 at 8:02 am

    5 stars
    YUM!!! Your pictures and of course Katie eating them make me totally want to try these…and I cannot even remember the last time I ate a “fish” stick 🙂

    Thanks for another awesome recipe that I am adding to my Danispies to try collection.

    Reply
  4. dani says

    July 21, 2010 at 8:39 am

    5 stars
    Jennifer – I like the tilapia too… although I am also a big fan of cod when it comes to “fish sticks”.

    Kalyn – Thanks:)

    Danica – Anytime! Thanks for swinging by:)

    Reply
  5. Brenda says

    July 23, 2010 at 8:17 am

    5 stars
    Thanks for the web site. I’m a new viewer/reader and just love it. My first comment was on your delicious looking blueberry protein pancakes. Yum!
    These fish sticks look wonderful. Bet it would be good as chicken strips/nuggets too! Keep up the wonderful site!
    BTW: Beautiful baby!

    Reply
  6. Melissa says

    July 23, 2010 at 8:53 am

    5 stars
    You just made me crave fish sticks! Yum! I know Nico would love them since he eats everything these days (except grilled cheese, what is UP with THAT??) and I’m pretty sure Alex would like them too. I had some not so happy experiences with whole wheat panko previously but I think I need to switch my brand. YUMYUMYUM. Love the sauce too, will def try that.
    ps. Katie is getting so big! So adorable 🙂

    Reply
  7. Dani says

    July 23, 2010 at 12:28 pm

    5 stars
    Brenda – Thanks! And I agree… this would definitely work with chicken and perhaps a little honey mustard:)

    Melissa – LOL! No grilled cheese? I thought that was a shoe in for all kids!

    Reply
  8. Martha McKinnon says

    August 20, 2010 at 5:33 pm

    5 stars
    As a long time fish stick lover, these look delicious and I can tell Katie loved them. It warms my heart to see little ones enjoying healthy food. I might have to add a few chopped capers and/or pickles to your dip to make it a bit more like traditional tartar sauce!

    Reply
  9. Alida Hermary says

    November 3, 2010 at 8:35 am

    5 stars
    These are the best fish sticks I’ve ever had. I think next time I may try marinating the fish for about 20 minutes in some lemon juice, salt and pepper, just to add a little more lemony flavor. I used cod, as that’s what I had. Also, I put dill instead of parsley and added garlic to the sauce as well. I was wondering if you could do the panko without the oil in it, but spray it with cooking spray instead? I’ve done that with regular bread crumbs before, and it worked good, but I’m not sure if it would still have that nice crispy coating. I’m excited to see your other recipes, especially for healthy lunch/on the go food! Great site!

    Reply
  10. Lisa Mills says

    May 26, 2011 at 8:19 am

    5 stars
    Glad I found this site!-Insurance Tips

    Reply
  11. Kathy R says

    January 4, 2012 at 7:19 am

    5 stars
    Just found your site and I love it! I want to caution about Panko bread crumbs–read the package. A lot of companies *still* include transfats in their Panko.

    Reply
  12. Sarah says

    August 13, 2014 at 9:54 am

    5 stars
    Hi Dani, i’m making these tonight but with fresh wholemeal bread crumbs as my supermarket don’t have ready made, would i need to make any adjustments to the measurements? also can these be frozen?

    Thanks

    sarah

    Reply
    • Dani says

      August 15, 2014 at 10:02 pm

      5 stars
      yes! they can be frozen and i don’t think yo would need to adjust anything if you switch bread crumbs!

      Reply
  13. Karen says

    January 26, 2015 at 7:11 pm

    5 stars
    Holy moly! These were awesome! I made these for my boyfriend and he couldn’t stop talking about them!

    Reply
    • Dani says

      January 29, 2015 at 9:19 am

      5 stars
      Yay! I haven’t made them in a while but I think I’ll add them to next weeks menu!

      Reply
  14. Eileen says

    February 21, 2016 at 2:16 am

    5 stars
    Can one use almond or coconut flour instead of the PANKO wheat?

    Reply
    • Dani says

      February 22, 2016 at 1:27 pm

      5 stars
      Yes, but the measurements would be different and I’m not exactly sure what they would be, so it may take a little experimenting before getting it just right 🙂

      Reply

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