Breaded Fish Sticks with Tartar Sauce

Prep Time: 20 Min Servings: 6 servings Difficulty: Easy


  • 2/3 cups Dry bread crumbs
  • 3 tbsp Parmesan cheese, grated
  • 1 tbsp Fresh parsley, chopped
  • 3⁄4 tsp Dried thyme
  • 1⁄2 tsp Paprika
  • 1⁄4 tsp Salt
  • 1⁄4 tsp Black pepper
  • 3 Egg whites
  • 11⁄2 lbs. Cod fillets, at least 1⁄2 thick
  • 6 Lemon wedges (optional)
  • Tartar Sauce
  • 1⁄2 cup Low fat mayonnaise
  • 1 tbsp Sweet green relish
  • 1 tbsp Fresh dill, minced or
  • 1 tsp dried dill
  • 2 tsp Horseradish
  • 2 tsp Lemon juice


  1. Preheat oven at 450ºF.
  2. To make tartar sauce, combine mayonnaise, dill, relish, horseradish, and lemon juice in a small bowl. Refrigerate until ready to use.
  3. In a shallow bowl combine bread crumbs, parmesan cheese, parsley, thyme, paprika, salt and pepper. Lightly beat egg whites in another shallow bowl. Spray baking sheet with non-stick cooking spray and set aside.
  4. Pat dry fish with paper towels. Cut fish into thick strips. One at a time, dip pieces in egg whites then in crumb mixture coating both side with crumbs then place on baking sheet. Allow some space between pieces.
  5. Bake for 8-10 minutes. Fish is ready when it flakes easily with a fork. Serve with tartar sauce and lemon wedges if desired.

Nutritional information per serving: Protein 30.7g Total fat 2.7g Carbohydrates 15.3g Calories 203 Sodium 578mg Cholesterol 55.3mg


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