No-Fry Fish Sticks
Reduce fat and calories while keeping flavour with this simple, no-fry recipe.
20 min
4 servings
190 calories
Ingredients
1 lb (450 g) white fish fillet, frozen
3⁄4 cup Lemon Dilly Dip, or Dillicious Tzatziki, prepared and divided
3 tbsp Lemon Dilly Dip Mix
1 cup light sour cream
1 cup light mayonnaise
1 cup 2% plain Greek yogurt
1 tbsp Lemon Dilly Dip Mix
1⁄2 English cucumber
Sea Salt, to taste
Black Pepper, to taste
1 1⁄2 cups crushed whole-grain cereal, panko, or gluten-free breadcrumbs
Instructions
Preheat oven to 450° F (230° C).
Cut fish into “fingers” while still frozen. Toss fish with half of the dip, then evenly coat with your choice of crumbs.
Place fish on a Sheet Pan lined with a Sheet Pan Liner. Bake for approximately 10 minutes (depending on thickness of fish), until topping is crunchy and fish is cooked through.
Nutritional Information
Per serving: Calories 190, Fat 3.5 g (Saturated 1 g, Trans 0 g), Cholesterol 40 mg, Sodium 160 mg, Carbohydrate 12 g (Fiber 0 g, Sugars 4 g), Protein 26 g.
Tips
Make it vegetarian: Swap fish for tofu.
Perfectly Balance Your Plate
Serve with Sweet Potato Fries and 1 cup mixed veggies with 1 tbsp Epicure dip.