Crunchy Oven-Baked Fish Sticks

  • Yield: 4 servings
  • Prep: 20 mins
  • Cook: 15 mins


Dipping Sauce:
1/4cup lowfat mayonnaise
1/4cup ketchup
2tablespoons finely chopped dill pickle
1teaspoon pickle juice
1/2teaspoon fresh lemon juice
2 fresh tilapia fillets (1 pound total)
2cups milk
2cloves garlic, crushed
1cup all-purpose flour
1teaspoon salt
2teaspoons paprika
2cups panko bread crumbs (Japanese-style breadcrumbs)
Oil for sheet pan


  1. To prepare the dipping sauce, combine all sauce ingredients in a bowl and stir until smooth. Add salt to taste.
  2. Preheat oven to 425F.
  3. Cut each fish fillet lengthwise at the seam to separate it into a thicker piece and a thinner piece. Cut the thicker piece crosswise into 1/2-inch-thick slices. Lay the slices on their sides and cut them in half lengthwise to form 2-inch-by-1/4-inch sticks. Cut the thinner piece of fish crosswise into 1/2-inch-thick slices.
  4. Combine fish with milk and garlic and chill, covered, for 20 minutes.
  5. Lightly oil a sheet pan and place in the oven to heat. Combine flour, salt and paprika in a shallow bowl. Put breadcrumbs in second shallow bowl. Remove fish from milk and pat it dry on paper towels. Dip in flour mixture to coat on all sides, shaking off the excess. Dip in milk, and then finally in breadcrumbs, coating well.
  6. Remove pan from oven and arrange fish in one layer in pan. Return to oven and bake 6 minutes. Turn fish over and bake an additional 5 to 6 minutes or until cooked through. Sprinkle with salt to taste. Serve with dipping sauce.

Recipe by Sara Moulton and the KidSafe Seafood program.

Nutritional Info *per serving

  • Glycemic Load 1.58
  • Calories 620
  • Fat 15g
  • Saturated Fat 5g
  • Polyunsaturated Fat 5g
  • Monounsaturated Fat 4g
  • Cholesterol 80mg
  • Sodium 1400mg
  • Potassium 830mg
  • Carbohydrate 75g
  • Fiber 4g
  • Sugars 14g
  • Protein 45g
  • Trans Fat 0g
  • Vitamin A 20%
  • Vitamin C 6%
  • Calcium 25%
  • Iron 30%