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!

Course Dinner
Servings 4 servings
Calories 428 kcal
Author Lauren


  • 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
  • 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
US Customary - Metric


for the fish:

  1. Preheat oven to 350 degrees. Line baking sheet with silicone baking mat or parchment paper and set aside. 

  2. 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. 

  3. 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:

  1. Combine all ingredients together in a small bowl and refrigerate until ready to serve.

  2. Squeeze lemon wedges over warm fish and top with sauce.
Nutrition Facts
Crunchy Baked Fish Sticks with Cucumber Dill Sauce {healthy}
Amount Per Serving
Calories 428 Calories from Fat 171
% Daily Value*
Fat 19g29%
Saturated Fat 5g31%
Cholesterol 165mg55%
Sodium 377mg16%
Potassium 590mg17%
Carbohydrates 27g9%
Fiber 1g4%
Sugar 2g2%
Protein 35g70%
Vitamin A 605IU12%
Vitamin C 1.8mg2%
Calcium 108mg11%
Iron 2.8mg16%
* Percent Daily Values are based on a 2000 calorie diet.