Crispy Crunchy Baked Fish Sticks with Herbed Yogurt Sauce
Ingredients
The Fish Sticks
-
1
large
egg, lightly beaten
-
to taste
salt and pepper
-
1
cup
whole wheat Panko bread crumbs
-
1
tbsp
garlic powder
-
1
tbsp
olive oil
-
1
lb.
Tilapia filets
The Herbed Yogurt Sauce
-
½
cup
plain non-fat Greek yogurt
-
2
tbsp
fresh chopped parsley
-
2
tsp
Dijon mustard
-
1
tbsp
fresh lemon juice
-
½
tsp
horseradish sauce
Instructions
- Preheat the oven to 475°F and prepare a baking sheet with aluminum foil and cooking spray.
- Cut the tilapia into strips.
- In a bowl, beat the egg and season with salt and pepper.
- In another bowl, mix the Panko, garlic powder, and olive oil.
- Dip the tilapia strips in the egg, then coat with the Panko mixture, pressing to adhere.
- Place the breaded fish strips on the baking sheet.
- Bake for 12-15 minutes until cooked through, adding salt after removing from the oven.
- For the sauce, combine yogurt, parsley, mustard, lemon juice, and horseradish in a bowl.
Nutrition Facts (estimated)
Servings
4
Calories
200
Total fat
5g
Total carbohydrates
20g
Total protein
20g
Sodium
31mg
Cholesterol
70mg
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