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Baked Fish Sticks with Tartar Sauce Recipe

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4 from 7 reviews

Crispy and flavorful baked fish sticks made with tender white fish coated in seasoned panko breadcrumbs, served with a tangy homemade tartar sauce. A healthier alternative to fried fish sticks, perfect for family dinners or casual gatherings.

  • Author: Chef
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 16 servings
  • Category: Appetizer
  • Method: Baking
  • Cuisine: American
  • Diet: Low Fat

Ingredients

Fish Sticks

  • 1 pound white fish (such as cod or halibut)
  • ½ teaspoon coarse kosher salt
  • ½ cup all-purpose flour
  • 2 large eggs
  • 1 1/3 cup panko breadcrumbs
  • 1 teaspoon paprika
  • 1/8 teaspoon garlic powder (or ¼ teaspoon onion powder)
  • 5 teaspoons avocado oil or organic canola oil

Tartar Sauce

  • 1/3 cup nonfat plain Greek yogurt
  • 3 tablespoons mayonnaise
  • 2 tablespoons pickle relish
  • 1 teaspoon brown deli mustard or whole grain mustard
  • ¼ teaspoon salt
  • ¼ teaspoon ground black pepper

Instructions

  1. Preheat Oven: Preheat your oven to 400 degrees F. Prepare a large baking sheet by coating it lightly with cooking spray or brushing it with a small amount of oil to prevent sticking.
  2. Prepare Fish: Cut the white fish into sticks approximately three inches long and 1/3-inch wide. Sprinkle the fish sticks evenly with ½ teaspoon of coarse kosher salt and set them aside to season.
  3. Prepare Breading Stations: Set up three shallow dishes for breading: place the all-purpose flour in the first, beat the two eggs in the second, and in the third mix together the panko breadcrumbs, paprika, and garlic powder (or onion powder). Drizzle the avocado or canola oil over the breadcrumb mixture and mash with a fork until the mixture is evenly moistened.
  4. Bread the Fish: Using one hand for dry ingredients and the other for wet, dredge each fish stick first in flour, coating completely, then dip in beaten eggs ensuring full coverage, and finally press into the moistened breadcrumb mixture, turning to coat thoroughly. Place the breaded fish sticks on the prepared baking sheet. Repeat with remaining fish sticks, discarding any leftover dredging mixtures.
  5. Bake: Place the baking sheet in the preheated oven and bake for about 15 minutes, or until the fish is cooked through and the coating is crispy and golden.
  6. Make Tartar Sauce: While the fish bakes, whisk together the nonfat plain Greek yogurt and mayonnaise in a medium bowl. Stir in the pickle relish, mustard, salt, and pepper until well combined.
  7. Serve: Serve the hot baked fish sticks with the homemade tartar sauce on the side for dipping.

Notes

  • Use fresh or thawed white fish like cod or halibut for best texture and flavor.
  • For extra crispiness, spray the breaded fish sticks lightly with oil before baking.
  • You can substitute Greek yogurt with light sour cream in the tartar sauce if desired.
  • Adjust spices in the breadcrumb mixture to suit your taste, adding cayenne for heat or dried herbs for extra flavor.
  • Keep an eye on the baking time as ovens may vary; fish should flake easily with a fork when done.

Find it online: https://cheftinaskitchen.com/baked-fish-sticks-with-tartar-sauce-recipe/