Oven Fried Fish Sticks with Tartar Sauce

Serving: 5 fish sticks, 3T tartar sauce. Per serving: 279 calories, 19.3 Carbohydrates, 29g Protein, 8.6 g Fat (1.4g saturated), 0.8g Fiber, 91mg Cholesterol, 592mg sodium

Oven Fried Fish Sticks with Tartar Sauce

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  • Prep Time


  • Total Time


  • Servings



  • Fish Sticks:

  • 1

    C All purpose flour

  • C Panko (Japanese bread crumbs)

  • 3

    T Water

  • 1

    Large egg, lightly beaten

  • LB cod fillets (½-in thick)

  • Cooking Spray

  • ½

    tsp kosher salt

  • Tartar Sauce:

  • C light Mayonnaise

  • 2

    T chopped kosher dill pickles

  • 1

    T chopped fresh parsley

  • 1

    T capers, rinsed, drained, & chopped

  • 1

    T fresh lemon juice


Preheat oven to 375 degrees. To prepare fish sticks: Place flour in a bowl or shallow dish. Place panko in a second bowl or shallow dish. Combine 3 T water and egg in a third shallow dish or bowl, stirring with a whisk. Cut fish into 20 (4 x 1/2-in) strips. Dredge fish in flour, shaking off excess. Dip fish in egg mixture and dredge in bread crumbs. Place on a baking sheet coated with cooking spray. Coat fish with cooking spray. Bake at 375 degrees for 30 minutes or until crisp. Sprinkle fish sticks with salt. To prepare tartar sauce: Combine all sauce ingredients in a small bowl. Serve with fish.


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