Easy Baked Fish Sticks with Herbed Sauce

9 55 467
Ingredients Minutes Calories
Prep Cook Servings
20 min 35 min 4
Easy Baked Fish Sticks with Herbed Sauce
Health Highlights


1 large Egg (lightly beaten)
1/4 tsp Black pepper (or to taste)
2 cup Panko bread crumbs (or gluten-free)
4 fillet Haddock (1 1/2 pounds, cut into wide strips)
1/2 cup Mayonnaise, low fat (or use vegan mayo)
1/4 cup Parsley, fresh
1 tbsp Dijon mustard
1 tbsp Lemon juice
2 tsp Horseradish, prepared


1. Preheat oven to 475F (250C), with racks in top and bottom third. Line two baking sheets with aluminum foil; set aside.

2. Place egg in a wide shallow bowl. In another bowl, add panko bread crumbs. Dip fish into egg, shaking off excess, then into panko mixture, pressing to adhere. Place on prepared baking sheets.

3. Bake until lightly browned, 12 to 15 minutes, rotating sheets from top to bottom halfway through. 

4. Meanwhile, in a small bowl, stir together mayonnaise, parsley, mustard, lemon juice, and horseradish; season with salt and pepper.

5. Serve fish sticks with sauce and lemon wedges on the side.



is a great source of protein and Omega 3 fatty acids!

Nutrition Facts

Per Portion

Calories 467
Calories from fat 139
Calories from saturated fat 26.1
Total Fat 15.4 g
Saturated Fat 2.9 g
Trans Fat 0.1 g
Polyunsaturated Fat 7.3 g
Monounsaturated Fat 3.8 g
Cholesterol 166 mg
Sodium 1085 mg
Potassium 710 mg
Total Carbohydrate 44 g
Dietary Fiber 2.8 g
Sugars 5.2 g
Protein 40 g

Dietary servings

Per Portion

Grain 1.6
Meat 2.1
Meat Alternative 0.1

Energy sources


Meal Type(s)