Baked Fish Sticks With Tartar Sauce

6 days ago 5

Democracy Dies successful Darkness

4.0 (76)

By Ellie Krieger

These food sticks sensation fresher and much flavorful than the packaged benignant — and they’re amended for you, too, due to the fact that they are baked alternatively than fried. The instrumentality for achieving their crisp, aureate brownish coating without overcooking the food is to concisely toast the breadcrumbs first. Served with a creamy, yogurt-based tartar sauce, they are casual to propulsion unneurotic and eating them is bound to elicit a childlike joy.

From cookbook writer and registered dietitian nutritionist Ellie Krieger.

Ingredients

For the tartar sauce

1/3 cupful low-fat oregon full-fat plain Greek yogurt
3 tablespoons mayonnaise
1/4 cupful finely chopped sour pickle (1 tiny pickle)
2 tablespoons chopped scallion

For the food sticks

1 1/2 cups panko
2 tablespoons olive oil, positive much for the pan
2 teaspoons saccharine paprika
1 spoon granulated garlic
1/2 spoon good salt
2 ample eggs
1 spoon Dijon mustard
1/3 cupful whole-wheat pastry flour oregon all-purpose flour
1 lb steadfast achromatic food fillets, specified arsenic cod, scrod, hake, haddock, halibut oregon tilapia
Chopped caller flat-leaf parsley, for serving (optional)
Lemon wedges, for serving

Nutritional Facts

Per serving (about 4 pieces food positive 3 tablespoons sauce)

Calories
322
Fat
16 g
Saturated Fat
3 g
Carbohydrates
17 g
Sodium
524 mg
Cholesterol
101 mg
Protein
26 g
Fiber
1 g
Sugar
1 g

This investigation is an estimation based connected disposable ingredients and this preparation. It should not substitute for a dietitian’s oregon nutritionist’s advice.

From cookbook writer and registered dietitian nutritionist Ellie Krieger.

Tested by Olga Massov.

Published April 24, 2024

Updated March 17, 2026