No-Fry Fish Sticks

20 min

4 servings

Reduce fat and calories while keeping flavour with this simple, no-fry recipe.

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

Preparation

  1. Preheat oven to 450° F (230° C).
  2. Cut fish into “fingers” while still frozen. Toss fish with half of the dip, then evenly coat with your choice of crumbs.
  3. 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, 0 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.