Baked Fish Sticks Recipe

I love food that seems unhealthy, but isn’t!  So we bake the fish (instead of frying) and use non-fat Greek yogurt (instead of sour cream).  And since it’s a new year, we can probably all eat something a little healthier (just sayin’). 

Sam the Cooking Guy

Baked Fish Sticks Recipe

Prep Time: 10 minutes

Cook Time: 20 minutes

Yield: Serves 4

Baked Fish Sticks Recipe


One pound cod (or your favorite white fish)

1 1/2 cups Panko breadcrumbs

2 eggs, beaten

1 cup flour

Kosher salt & pepper

1/2 teaspoon dried dill

3/4 cup non-fat Greek yogurt

2 dill pickles, diced small

1/2 teaspoon Worcestershire sauce

1 Tablespoon lemon juice


  1. Preheat oven to 375 degrees F.
  2. Slice fish into finger-size pieces.
  3. Put flour, eggs and Panko crumbs into 3 separate wide, flat bowls.
  4. Season Panko with salt, pepper and dill.
  5. Put fish into flour bowl, make sure it covers well, and shake off any excess.
  6. Then put into egg and finally into Panko (again covering well).
  7. Place on lightly greased baking sheet and bake about 20 minutes or until golden brown.
  8. While they bake, combine yogurt, pickles, Worcestershire and lemon juice - mix well and set aside.
  9. Serve fish with tartar sauce.
Schema/Recipe SEO Data Markup by ZipList Recipe Plugin

The following two tabs change content below.

Sam Zien

is host of the TV show Sam the Cooking Guy, author of 3 cookbooks and a frequent guest in the Today Show kitchen. He’s also and proud of his “big in taste but small in effort” cooking style — “food that anyone can make,” he likes to say.

Latest posts by Sam Zien (see all)

Mary P. January 18, 2014 at 5:37 pm

So glad to see all these yummy lowfat recipes and would love to see more. As we “baby boomers” are aging, our diets and eating habits are changing. And tasty, low-fat recipes are appreciated. Thanks!


Amy Laskin January 20, 2014 at 5:55 pm

Thanks, Mary — we will definitely keep the healthy, low-fat recipe options coming. Did you see the Grilled Fish Tacos?
They’re really delicious!


Leave a Comment

Previous post:

Next post: