Baked Fish Sticks Recipe

January 10, 2014 2

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


  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Yield: Serves 4



  • 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.

Comments (2)

  1. 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!

    - Mary P.

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