Healthy Fish Sticks Recipe with Cucumber Dill Sauce

4.34 from 6 votes

This post may contain affiliate sales links. Please read my disclosure policy.

This Healthy Baked Fish Sticks Recipe with Cucumber Dill Sauce is perfectly light and delectable. Fish sticks aren’t just for kids now!

Baked Fish Sticks

Get ready for this Fish Sticks Recipe!!!!

okay. FISH. Love it or hate it?

If it’s fresh, then I LOVE it. Salmon is a favorite, so is this tilapia and/or cod. Tuna is pretty good too. We love fish in our house, so I decided to make some crispy, crunchy, delightfully baked fish with a light and refreshing sauce to throw down over top. Yeah. Best. Decision. Ever. Delicious on it’s own, superb with a little squeeze of lemon, but so darn tasty with this dill and cucumber sauce. It made a lovely dinner the other night, so I decided to share! Scroll down for the printable on this Fish Sticks Recipe.

And, because I can, here’s a fun photo I snapped of my little one. She’s a happy soul who tries so hard to do the exact opposite of what I say. Bless her heart…

A little girl smiling at the camera

Here’s how you make these fish sticks:

Fish Sticks Recipe

Start out by finding some fresh white sturdy fish. NOT frozen! I’ve had too many bad experiences with awful frozen fish. Pretty sure I’m scarred for life. Never will I buy frozen fish again! I used tilapia. Cod would be good too.

Fish Sticks Recipe

So for this whole breading this to work, you need to measure out some flour in one dish,

Fish Sticks Recipe

mix up some eggs, milk and creole seasoning in another

Fish Sticks Recipe

and then panko with more creole seasoning in another.

Fish Sticks Recipe

I like Creole seasoning. Ok fine…I really just like the word Creole. Just like the container says it’s great on everything! Feel free to use old bay seasoning or some of that ranch powder from the dressing packets if you don’t have this on hand.

Fish Sticks Recipe

So now we shall dredge. Fish goes into flour, then into egg, then into panko, then onto a baking sheet. Repeat. 6 million times.

Fish Sticks Recipe

After a few minutes, you should have a full sheet o’fish. Bake these off and get ready to live!

Cucumber Dill Sauce

While the fish sticks bake, we’ll whip up the sauce. Basically, you throw a bunch of ingredients into a bowl and stir. That’s it. Also, this needs a lot of salt to taste REALLY good. Or I just like salt a lot. Taste and adjust as you go.

Fish Sticks Recipe

After a few minutes, check on your fish. It’ll be done when it’s golden brown on the outside and white and flaky on the inside.

Fish Sticks Recipe

Squeeze a little lemon juice over these bad boys and top with the sauce. This homemade tartar sauce from Simply Whisked is also a great choice! Or if you’re under the age of 5, grab that ketchup bottle and go to town.

We loved these and made a perfect light dinner. Scope out your grocery store for FRESH fish and make these soon! Super delish 🙂

Baked Fish Sticks
PrintPrint Pin ItPin It
4.34 from 6 votes

Crunchy Baked Fish Sticks with Cucumber Dill Sauce {healthy}

This Healthy Baked Fish Sticks Recipe with Cucumber Dill Sauce is perfectly light and delectable. Fish sticks aren't just for kids now!
servings 4 servings
Prep Time 15 minutes
Cook Time 15 minutes


  • 1 1/5 lbs. fresh tilapia filets or other white fish such as cod
  • 1/3 cup all purpose flour
  • 2 eggs
  • splash milk
  • 1 3/4 teaspoons creole seasoning divided
  • 1 1/2 cups panko bread crumbs

for the sauce:

  • 1/2 cup low fat sour cream
  • 1/4 cup mayonnaise
  • 1 green onion sliced - white and light green parts
  • 1/3 cup cucumber peeled and finely diced
  • 1/4 teaspoon dried dill
  • salt & pepper to taste
  • lemon wedges


for the fish:

  • Preheat oven to 350 degrees. Line baking sheet with silicone baking mat or parchment paper and set aside. 
  • Create dredging station by placing flour in one shallow bowl, eggs, milk, and 1/4 teaspoon Creole seasoning in a second shallow bowl and panko and remaining Creole seasoning in the third bowl. Whisk eggs and milk to combine. Stir panko with seasonings. Cut tilapia filets into strips and dredge in flour, then egg mixture, then panko. Place on baking sheet. Repeat with remaining pieces of fish. 
  • Bake 12-15 minutes depending on how thick your fish is. Fish is completely cooked when opaque and flakes easily. Remove and set aside.

for the sauce:

  • Combine all ingredients together in a small bowl and refrigerate until ready to serve.
  • Squeeze lemon wedges over warm fish and top with sauce.


Calories: 428kcal | Carbohydrates: 27g | Protein: 35g | Fat: 19g | Saturated Fat: 5g | Cholesterol: 165mg | Sodium: 377mg | Potassium: 590mg | Fiber: 1g | Sugar: 2g | Vitamin A: 605IU | Vitamin C: 1.8mg | Calcium: 108mg | Iron: 2.8mg
Course: Dinner
Cuisine: American
Keyword: healthy baked fish sticks
Other healthy dinner ideas you might like:

Healthy Turkey Salisbury Steak Recipe

Healthy Crock Pot Chicken Enchilada Casserole

Healthy Korean Beef Recipe

My Favorite Turkey Taco Meat {Healthy!}


4.34 from 6 votes (1 rating without comment)

Share a Comment

Your email address will not be published.

Recipe Rating

37 Responses
  1. Thirty, 30 Minute Meals | Lauren's Latest

    […] 27. Crunchy Baked Fish Sticks with Cucumber Dill Sauce Delish on its own, but fabulous put into tacos…oh yeah! Can you imagine the goodness? UGH. SO YUMMY. […]

  2. Easy Baked Cod Recipe With Garlic & Herb (20 Minutes) - Lauren's Latest

    […] […]

  3. Produce Spotlight: The Ultimate Guide to Cucumbers - Healthy Seasonal Recipes

    […] Laurens Latest | Crunchy Baked Fish Sticks with Cucumber Dill Sauce […]

  4. Baked Fish Sticks Panko | Cookin for Soul

    […] Crunchy Baked Fish Sticks with Cucumber Dill Sauce … – 1 1/5 lbs. fresh tilapia filets {or other white fish such as cod} 1/3 cup all purpose flour; 2 eggs; splash of milk; 1 3/4 teaspoons creole seasoning, divided […]

  5. Octavia in AK

    5 stars
    I made these last night with halibut for fish tacos. First attempt, ever. This recipe was so easy and SO delicious. My new “go to” recipe.

  6. 30 healthy cucumber recipes - Healthy Seasonal Recipes

    […] 7. Laurens Latest | Crunchy Baked Fish Sticks with Cucumber Dill Sauce […]

  7. Baked Fish Sticks with Yogurt Cucumber Dipping Sauce « Pavlova Sundays

    […] Fish Sticks with Yogurt Cucumber Dipping Sauce Adapted from Serves […]

  8. Lauren's Latest » Cheesy Chicken Southwest Pasta Casserole

    […] my post about how I eat? YEAH. I’m such a healthy poster child. […]

  9. Miscellaneous Fun Stuff to End the Week – Pure Church by Thabiti Anyabwile

    […] with a “t” on the end!  In fact, I was just wondering whether these crispy baked fish sticks with cucumber dill sauce would be permitted on this “diet” my wife has me on???  Ooh, look how the sauce […]

  10. Jenny @ BAKE

    I need to work on the whole ‘moderation’ thing a lot more! and you have such an amazing commitment to exercise is awe inspiring! what a gorgeous little girl and a fantastic dinner!

  11. Chung-Ah | Damn Delicious

    I’m definitely a lover of fish! And I am so making these! The last time I had fish sticks was back in grade school and they were awful! I’m sure these would rock your socks off, esp with that dill sauce! Yum!

  12. Carla @ Carlas Confections

    Its only breakfast time and I already want these! This does look incredibly fresh and healthy looking. I am drooling over the sauce! I love dill! I really want to make this 🙂

  13. Donna

    5 stars
    These look really good! We love fish. I love to use Panko too after I discovered what a crunch it gives to things. TFS your recipe!

  14. Jen @ Savory Simple

    Ha, I get the same question as well. It’s not all cookies all the time! These look like a lovely meal for the lighter days.

  15. Anna @ hiddenponies

    Ah yes, boring old moderation 🙂 I don’t work out as much as you (you’re amazing), but I love that you clarified how little of what a food blogger actually eats makes an appearance on the blog! Maybe we should all post a few more pics of chicken and potatoes, celery sticks, and smoothies 🙂

  16. Tara

    Lauren, Honestly tune out the negativity coming from people hiding behind their computers. I really enjoy your blog and the fun things you post. As a loyal reader, I can tell you have a healthy relationship with food. The haters should really evaluate their own relationship with food, which is probably the reason they are bothering you in the first place. Keep up the good work.

  17. Katie @ Blonde Ambition

    Mmm! Cucumber dill sauce really does sound perfect to pair with hot crunchy fish. And the addition of creole seasoning?? Gah, so good.

  18. Jolene (

    I never cook white fish because I don’t find that it has a lot of flavour, but with the crunch coating and the sauce, I bet these would be great!

  19. Jessica

    I think I will have to make this sometime this week. It looks delicious!

    PS (Very classy rebuttal to the criticism you were faced with. You took the high road and I am over here giving you virtual fist bumps, standing ovations, and air high-fives!)

  20. Hayley @ The Domestic Rebel

    Talk about crispity crunchity! Lauren, this looks awesome. Usually I don’t cook fish in our house (I’ll tell you my traumatic fainting-at-the-fish-hatchery-story later) but for these, I think I’ll make an exception. Also, I want that sauce on EVERYTHING. Beautiful photos and what a beautiful girl you have!

  21. kelley {mountain mama cooks}

    I so DON’T love fish. I wish I did but I just don’t have a taste for it. I do, however, love feeding it to my kids. What a great and easy way to get them to eat fish. Will definitely give it a go!

  22. Carrie @ Bakeaholic Mama

    Oh my word these look so good! I do oven baked chicken like this but never thought of doing my own “fish sticks”. These would be a huge hit with my kids I’m sure!