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Healthy Crispy Fish Sticks

Cook: 15 min


Ingredients for about 10 fish sticks:

  • ~1.5 lb halibut (or firm white fish like cod or tilapia)
  • 1/2 cup gluten free panko breadcrumbs
  • 2 tbsp coconut flour
  • 1/2 cup amaranth flakes (OR whole grain flakes, no sugar)
  • 1 tbsp Italian seasoning
  • 1/4 cup grated/shredded parmesan (reduced fat)
  • 1 tsp cayenne pepper
  • 1 egg + 1 egg white

Ingredients for lemon dipping sauce:

  • 1/2 cup 2% Greek yogurt
  • 1/4 cup red onion chopped (OR 1 tbsp onion powder)
  • 1/2 tsp coriander
  • juice from 1/2 lemon
  • sea salt & pepper to taste


Step 1

Set oven to 405F.

Step 2

Cut fish into long pieces so they resemble slender fillets.

Step 3

Mix panko, flakes, parmesan, Italian seasoning and cayenne together in a bowl.

Step 4

Beat eggs together in another bowl.

Step 5

Dip fish in the egg mixture, then the breadcrumbs.  Place the pieces on a baking sheet or rack.

Step 6

Bake for 15 minutes at 405F.

Step 7

Mix all of the ingredients together for the dipping sauce and season with sea salt and pepper to taste.