These crispy baked fish sticks (or fish fingers as they’re also known) are so easy and so much healthier than boxed frozen fish sticks. They’re ready in just 30 minutes! Serve them with this light tartar sauce made with Greek yogurt for a kid friendly dinner.
1 pound white fish, such as cod or halibut
½ teaspoon coarse kosher salt
½ cup all-purpose flour
2 large eggs
1 1/3 cup panko breadcrumbs
1 teaspoon paprika
1/8 teaspoon garlic powder or ¼ teaspoon onion powder
5 teaspoons avocado oil or organic canola oil
Light Tartar Sauce
1/3 cup nonfat plain Greek yogurt
3 tablespoons mayonnaise
2 tablespoons pickle relish
1 teaspoon brown deli mustard or whole grain mustard
¼ teaspoon each salt and pepper
Make Fish Sticks:
- Preheat oven to 400 degrees F. Coat a large baking sheet with cooking spray or brush lightly with oil.
- Cut fish into “sticks” about three inches long by 1/3-inch wide. Sprinkle all over with 1/2 teaspoon kosher salt and set aside.
- Place flour in a shallow dish. Beat eggs in another shallow dish. Mix breadcrumbs, paprika and garlic powder in a third shallow dish. Drizzle oil over the breadcrumb mixture and mash with a fork, continually until the breadcrumbs are evenly moistened.
- Use one hand for dry ingredients and one for wet ingredients while dredging the fish. Dip a strip of fish in the flour mixture, turning to coat completely. Dip into the eggs, coating completely. Press into the breadcrumb mixture, turning to coat completely. Set on the prepared baking sheet. Continue with the remaining tenders one at a time. Discard any left-over dredging mixtures.
- Transfer the baking sheet of breaded fish into the oven and bake until the fish is cooked through, about 15 minutes.
- Whisk yogurt and mayonnaise in a medium bowl. Stir in relish, mustard, 1/4 teaspoon salt and pepper. Serve with the fish sticks.
To Cut The Fish:
- If your fish is about 1-inch thick, then you’ll want to cut it in 1/3-inch thick slices.
- If the fish is already portioned into 4-ounce pieces, you’ll want to aim for 4 fingers per portion.
To Make Ahead:
You’ll want to serve them right away for the crispiest texture. We had them left over and then I reheated them in the oven for 10 minutes at 350. They were nice and crisp but a little dried out. So I would say if possible, serve them immediately.
- Serving Size: 4 fish sticks
- Calories: 339
- Sugar: 3 g
- Sodium: 594 mg
- Fat: 17 g
- Saturated Fat: 3 g
- Carbohydrates: 18 g
- Fiber: 1 g
- Protein: 27 g