Homemade Frozen Fish Sticks

Homemade Frozen Fish Sticks
Prep Time
25 min
Cook Time
20 min
6 servings

These fresh fish sticks can be made in advance and frozen until needed. They can also be served with a homemade carrot-yogurt dipping sauce and are baked instead of fried for a healthier take on a classic.



Fish Sticks

1 ½
lb(s) tilapia fillets
1 ¼
cups whole wheat breadcrumbs
cup sweetened shredded coconut
Tbsp yellow cornmeal
tsp mild curry powder
Kosher salt
large egg white
Nonstick cooking spray

Carrot-Yogurt Dipping Sauce

cup 2% Greek yogurt
small carrot, peeled and finely grated
tsp sweet chile sauce
tsp low-sodium soy sauce
scallion, finely chopped
Juice of ½ lime
Kosher salt



Per Serving (includes dipping sauce) Calories: 206; Total Fat: 4.5 grams; Saturated Fat: 2.5 grams; Protein: 27 grams; Total carbohydrates: 15 grams; Sugar: 4 grams; Fiber: 2 grams; Cholesterol: 58 milligrams; Sodium: 253 milligrams

Step 1

Cut the fish into sticks about 3 inches long and 1/2-inch thick. Combine the breadcrumbs, coconut, cornmeal, curry powder and 1/2 teaspoon salt in the bowl of a food processor and pulse until the coconut is coarsely chopped. Dump out into a shallow dish. Whisk the egg white with 1 tablespoon water in another shallow dish.

Step 2

Dip the fish into the egg white, shake off the excess and coat thoroughly in the breadcrumb mixture. Bake immediately, or refrigerate up to 1 hour before baking. To freeze, arrange the breaded fish sticks on a baking sheet and freeze until hard, 1 to 2 hours. Store in re-sealable freezer bags for up to 1 month.

Step 3

Combine the yogurt, carrot, 1 tablespoon water, sweet chile sauce, soy sauce, scallions, lime juice and salt to taste. Wrap and refrigerate until ready to serve.

Step 4

Preheat the oven to 425ºF. Fit a rimmed baking sheet with a baking rack and spray with cooking spray. Generously spray the fresh or frozen fish sticks all over with cooking spray. Arrange on the baking rack and bake, flipping halfway through, until golden and crispy and cooked through, 15 to 20 minutes (if frozen, 20 to 25 minutes). Remove from the oven and season with salt. Serve with the dipping sauce.

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