Crunchy Baked Fish Sticks with Cucumber Dill Sauce {healthy}

Crunchy Baked Fish Sticks with Cucumber Dill Dip Are you all in disbelief that I actually made and posted a healthy recipe NOT involving sugar? I know. REAL shocker. Virtual fist bumps for all!!

YOU get a fist bump and YOU get a fist bump……everybody gets a fist bump!!!

Contrary to popular belief, I don’t eat crap all the live long day. I get SOOOOO many emails and comments asking me how I don’t weigh a million pounds when I’m just eating junk food all the time. Truth is, I’m NOT eating junk food all the time!! You guys only see 3 meals, snacks, desserts and/or breakfasts a week coming out of my kitchen…..out of the 21+ I actually consume. The rest of the time I’m eating my fruits and veggies, lean proteins, healthy snacks and guzzling 17,000 gallons of water not to mention working out 5-6 times per week. {I’ve got to at least TRY to keep my thunder thighs at bay!} And when I do make tasty treats, I’ll try one or two, snap a few photos and send the rest to work with my hubby.

That’s how it works over at Lauren’s Latest. Yes, I’ve got some junk in my trunk, but I’m overall I try to live a¬†healthy lifestyle. I know I’ll eat an entire better than sex cake in one sitting from time to time, but that’s basically it….and usually on days where I’ve run 10+ miles.

So there you have it, my friends :) Moderation. I know, I know. BORING. But, that’s the honest truth.

Moving right along…..

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.

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….

Here’s how you make these fish sticks:

fish 1 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 2 So for this whole breading this to work, you need to measure out some flour in one dish,

fish 3 mix up some eggs, milk and creole seasoning in another

fish 4 and then panko with more creole seasoning in another.

fish 5 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.

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

fish 6 After a few minutes, you should have a full sheet o’fish. Bake these off and get ready to live!

ingredients 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 7 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.

Crunchy Baked Fish Sticks with Cucumber Dill Dip1 Squeeze a little lemon juice over these bad boys and top with the sauce. 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 :)

Crunchy Baked Fish Sticks with Cucumber Dill Sauce

Yield: 4-6 servings


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


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 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.

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30 Responses to “Crunchy Baked Fish Sticks with Cucumber Dill Sauce {healthy}”

  1. #
    Carrie @ Bakeaholic Mama — August 13, 2012 at 4:51 am

    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!


  2. #
    Cathy @ Noble Pig — August 13, 2012 at 5:55 am

    Love and your little girl is adorable! I want to put these in a taco shell and just munch!


  3. #
    kelley {mountain mama cooks} — August 13, 2012 at 6:20 am

    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!


  4. #
    Hayley @ The Domestic Rebel — August 13, 2012 at 6:47 am

    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!


  5. #
    Jessica — August 13, 2012 at 6:58 am

    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!)


  6. #
    Mimi — August 13, 2012 at 10:45 am

    Lol I love you, you’re hilarious!


  7. #
    Jolene ( — August 13, 2012 at 11:02 am

    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!


  8. #
    Katie @ Blonde Ambition — August 13, 2012 at 11:14 am

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


  9. #
    Tara — August 13, 2012 at 11:29 am

    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.


  10. #
    Stacey I — August 13, 2012 at 12:25 pm

    This makes me want to love fish!! I just can’t seem to get a taste for it…. But would be good to make using chicken!!


  11. #
    Anna @ hiddenponies — August 13, 2012 at 6:45 pm

    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 :)


  12. #
    Crystal {@phatbakes} — August 13, 2012 at 10:43 pm

    Wow! Not only do those look mouthwatering, they also look simple! Must try sometime this week.


  13. #
    Jen @ Savory Simple — August 14, 2012 at 4:17 am

    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.


  14. #
    DessertForTwo — August 14, 2012 at 6:10 am

    Fish sticks are my life!! I need these!


  15. #
    Stephanie — August 14, 2012 at 6:45 am

    Your little one is so precious!


  16. #
    Donna — August 14, 2012 at 7:07 am

    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!


  17. #
    Carla @ Carlas Confections — August 14, 2012 at 8:41 am

    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 :)


  18. #
    Monique @ Ambitious Kitchen — August 14, 2012 at 9:26 am

    Yummmmm. I want to be a kid again and eat fish sticks. Now I can!


  19. #
    Ashley @ Wishes and Dishes — August 14, 2012 at 9:50 am

    Your daughter is too cute!! These look so so good!


  20. #
    Chung-Ah | Damn Delicious — August 14, 2012 at 1:38 pm

    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!


  21. #
    Pam — August 14, 2012 at 3:59 pm

    Yahoo no more buying the frozen kind! HA, HA! Thanks for posting!


  22. #
    Jenny @ BAKE — August 16, 2012 at 6:14 am

    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!


  23. #
    Non Invasive Surgery — August 27, 2012 at 4:16 pm

    This looks like a fun light meal!


  24. #
    Debra — August 31, 2012 at 1:07 pm

    she is adorable and the fish looks VERY good


  25. #
    Jess — September 16, 2012 at 3:07 pm

    I made this tonight and it was fabulous!!! My fiancé said multiple times throughout dinner how great it was!! A keeper in our house!!!



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