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
add
more

Ingredients


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)

Instructions


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 629
Calories from fat 327
Calories from saturated fat 57
Total Fat 36 g
Saturated Fat 6.4 g
Trans Fat 0.1 g
Polyunsaturated Fat 15.0 g
Monounsaturated Fat 12.7 g
Cholesterol 115 mg
Sodium 902 mg
Potassium 509 mg
Total Carbohydrate 43 g
Dietary Fiber 3.0 g
Sugars 4.3 g
Protein 32 g

Dietary servings

Per Portion


Grain 1.6
Meat 1.2
Meat Alternative 0.1

Energy sources


Pygal 27% 446.70250821 137.983880362 52% 360.912164994 280.648800662 21% 327.297144787 124.839672518 27% 52% 21% Carbohydrates Fat Protein
Recipe from: Martha Stewart
About Contact Us
Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada