No-Fry Fish Sticks

20 min
4 servings
$3.62/serving

Reduce fat and calories while keeping flavour with this simple, no-fry recipe.

Perfectly Balance Your Plate

Serve with Sweet Potato Fries and 1 cup mixed veggies with 1 tbsp Epicure dip.

Ingredients

1 lb (450 g) white fish fillet, frozen

³⁄₄ cupLemon Dilly DiporDillicious Tzatziki, prepared and divided

1 ¹⁄₂ cups crushed whole-grain cereal, panko, or gluten-free breadcrumbs

Preparation

Preheat oven to 450° F (230° C).
Cut fish into “fingers” while still frozen. Toss fish with half of the dip, then evenly coat with your choice of crumbs.
Place fish on a Sheet Pan lined with a Sheet Pan Liner. Bake for approximately 10 minutes (depending on thickness of fish), until topping is crunchy and fish is cooked through.

Nutritional Information

Per serving: Calories 190, Fat 3.5 g (Saturated 1 g, Trans 0 g), Cholesterol 40 mg, Sodium 160 mg, Carbohydrate 12 g (Fibre 0 g, Sugars 4 g), Protein 26 g.

Tips

Make it vegetarian: Swap fish for tofu.

Shop This Recipe

Lemon Dilly Dip Mix

Sea Salt (Grinder)

Black Pepper (Grinder)

Sheet Pan

Sheet Pan Liner