Crunchy Oven Baked Fish Sticks

Ok Ok...When I think if a "fish stick" it kind of makes me cringe on the inside. I just think of a soggy, stinky piece of fish like substance. These fish sticks however where a hit with the hubby and the kids! Something about using Panko bread crumbs really makes a difference. I don't think I'll go back to regular breadcrumbs again. Crunchy Oven Baked Fish Sticks are from The Dinner Dairies by Betsy Block, adapted from a KidSafe Seafood website recipe by Sara Moulton

1 pound tilapia, cod, or any white fish fillet
1 cup all purpose flour
1 tsp salt
1 tsp garlic powder
2 tsp paprika
2 cups panko bread crumbs
1 cup low-fat milk
dipping sauce (recipe follows)


Preheat oven to 425 F.
Spray a cooking sheet with cooking spray.

Combine flour, salt, garlic powder, and paprika in a shallow bowl and mix well. Put milk in a second shallow bowl, and panko crumbs in a third.

Cut the fillets into strips or fingers, then rinse them under cold water. Dry with a paper towel and dip each piece in the flour mixture to coat on all sides, shaking off the excess. Next, dip the pieces in the milk, and then in the breadcrumbs, coating well.
Arrange fish on a greased cooking sheet in a single layer. Bake on the middle shelf of oven for 20 to 25 minutes, turning them halfway through. Season with salt and serve with dipping sauce.


Dipping Sauce
Makes about ½ cup
¼ cup fat free mayonnaise
¼ cup ketchup
2 Tbs finely chopped dill pickle
1 tsp pickle juice
½ tsp fresh lemon juice


Combine all ingredients in a bowl and stir until smooth. Add salt to taste

I keep forgetting to take pictures of these recipies! Oh well, next time, for now you will just have to trust me...this is a keeper.