Easy Baked Fish Sticks with Herbed Sauce

10 55 529
Ingredients Minutes Calories
Prep Cook Servings
20 min 35 min 4
Easy Baked Fish Sticks with Herbed Sauce
Health Highlights


1 large egg Egg (lightly beaten)
1 dash Sea Salt (or to taste)
1 dash 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


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.



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

Nutrition Facts

Per Portion

Calories 529
Calories from fat 240
Calories from saturated fat 47
Total Fat 26.7 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 835 mg
Potassium 501 mg
Total Carbohydrate 42 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