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

Ingredients


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

Instructions


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; 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.

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.

Nutrition Facts

Per Portion

Calories 546
Calories from fat 253
Calories from saturated fat 47
Total Fat 28.1 g
Saturated Fat 5.2 g
Trans Fat 0.1 g
Polyunsaturated Fat 13.6 g
Monounsaturated Fat 7.3 g
Cholesterol 115 mg
Sodium 833 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


Pygal30%451.41180289719824144.0057169187397246%361.1242122107485280.6957824827753723%321.229252856134129.838187715873330%46%23%CarbohydratesFatProtein

Notes:

Fish

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

Recipe from:
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