Easy Baked Fish Sticks with Herbed Sauce

Easy Baked Fish Sticks with Herbed Sauce

Health Rating
Prep Cook Ready in Servings
20 min 35 min 55 min 4


1/4 tsp Black pepper (or to taste)
1 tbsp Dijon mustard
1 large egg Egg (lightly beaten)
2 tsp Horseradish, prepared
1 tbsp Lemon juice
1/2 cup Mayonnaise
1 tbsp Old Bay Seasoning
2 tbsp Olive oil
2 cup Panko bread crumbs
1/4 cup Parsley, fresh
1/4 tsp Salt (or to taste)
4 fillet Tilapia (1 1/2 pounds, cut into wide strips)


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

Place egg in a wide shallow bowl; season with salt and pepper. In another bowl, combine panko, Old Bay Seasoning, and oil. Dip tilapia into egg, shaking off excess, then into panko mixture, pressing to adhere. Place on prepared baking sheets.

Bake until lightly browned, 12 to 15 minutes, rotating sheets from top to bottom halfway through. Meanwhile, in a small bowl, stir together mayonnaise, parsley, mustard, lemon juice, and horseradish; season with salt and pepper.

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

Nutrition Facts

Per Portion

Calories 608
Calories from fat 315
Calories from saturated fat 55
Total Fat 35 g
Saturated Fat 6.1 g
Trans Fat 0.1 g
Polyunsaturated Fat 14.3 g
Monounsaturated Fat 12.3 g
Cholesterol 115 mg
Sodium 874 mg
Potassium 502 mg
Total Carbohydrate 41 g
Dietary Fiber 2.8 g
Sugars 4.1 g
Protein 32 g

Dietary servings

Per Portion

Grain 1.6
Meat 1.2
Meat Alternative 0.1

Energy sources

Recipe from:
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