Make Healthier Fish Sticks
Fish sticks aren’t just for kids! Baked fish sticks are a light, delicious meal the whole family can enjoy. This recipe for healthy fish sticks with cucumber dill sauce is perfect for a warm New England evening. You can enjoy these fish sticks with a side salad or throw them into tortilla shells on Taco Tuesday.
Tips for Making Fish Sticks at Home
Tip #1. The best fish for fish sticks are mild, white fish like cod or tilapia.
Tip #2. You can pick up white fish fillets at the seafood counter or in the frozen section. If you buy frozen fish, make sure it is completely thawed before cooking. Be sure to use a paper towel to dry off each fillet before coating to help the coating stick.
Tip #3. If you or a family member is sensitive to the smell of fish, soak the fillets in milk before you cook them. Soaking the fish fillets in milk for 20 minutes before cooking will remove that fishy smell and give it a brighter flavor.
Baked Fish Sticks
- 1 pound tilapia fillets, cut into 1/2-by-3-inch strips
- 1 cup whole-wheat dry breadcrumbs
- 1 cup whole-grain cereal flakes
- 1 3/4 teaspoons Creole seasoning, divided
- ¼ teaspoon salt
- 2 large eggs, beaten
- ½ cup all-purpose flour
- Canola oil cooking spray
Cucumber Dill sauce:
- 1/2 cup plain Greek yogurt
- 1/8 cup mayonnaise
- 1/3 cup cucumber, peeled, seeded and grated
- 2 tablespoons lemon juice
- 1/4 cup chopped fresh dill
- 1 clove garlic, minced
- salt and pepper to taste
- Preheat oven to 350 degrees F. Line a baking sheet with parchment paper or set a wire rack on top of a baking sheet then coat it with cooking spray.
- While the oven preheats, peel, seed and grate the cucumber into a small bowl. Finely chop the fresh dill and add it to the bowl. Then set aside for the sauce.
- Place breadcrumbs, cereal flakes, half of the creole seasoning and salt in a food processor or blender. Blend until finely ground. Then pour into a shallow dish.
- In another shallow dish, pour in the flour and the other half of the creole seasoning. Crack the eggs into a third shallow dish. Beat lightly.
- Dredge each fish strip in flour, dip in egg and then coat in breadcrumbs. Spray each breaded fish strip with cooking spray. Place each one on the baking sheet with space in between each one.
- Place the pan in the oven. Bake for 6 minutes, then flip over and bake for another 6 to 8 minutes. Or until the outside is golden and the fish flakes easily when speared with a fork.
- While the fish cooks, add the other sauce ingredients to the bowl with cucumber and dill. Combine well. Serve on the side with the fish sticks.
Let us know in the comments if you tried this recipe! You can find the best selection of freshly caught white fish at City Fish Market. Stop by tonight to pick up everything you need for your next seafood dinner, or pick up the best fish sticks in Connecticut!