Panko Crusted Fish Sticks with Herb Dipping Sauce

Elevate your weeknight dinners with these irresistibly crispy Panko Crusted Fish Sticks paired with a creamy Herb Dipping Sauce. Perfectly seasoned white fish fillets—such as cod or tilapia—are coated in a golden panko breadcrumb crust enhanced with paprika and garlic powder, then pan-fried to crunchy perfection. Complementing their crisp texture is a velvety dipping sauce made with tangy Greek yogurt, zesty lemon juice, and fresh herbs like parsley and dill. Ready in just 35 minutes, this family-friendly recipe is ideal for both kids and adults, offering a healthier take on the classic fish stick without sacrificing flavor. Serve them with a side of fresh veggies or fries for a complete meal that'll earn rave reviews at the dinner table!

Nutriscore Rating: 66/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 pound White fish fillets (e.g., cod or tilapia), boneless and skinless
• 0.5 cup All-purpose flour
• 2 Eggs, beaten
• 1 cup Panko breadcrumbs
• 1 teaspoon Paprika
• 1 teaspoon Garlic powder
• 0.5 teaspoon Salt
• 0.5 teaspoon Black pepper
• 0.5 cup Vegetable oil for frying
• 0.5 cup Mayonnaise
• 0.25 cup Greek yogurt
• 2 tablespoons Fresh parsley, chopped
• 2 tablespoons Fresh dill, chopped
• 1 tablespoon Lemon juice
• 1 clove Garlic, minced
• 0.25 teaspoon Salt (for the sauce)
• 0.25 teaspoon Black pepper (for the sauce)

Directions

Step 1

Cut the fish fillets into 1-inch wide strips and set aside.

Step 2

Set up a breading station with three shallow bowls. In the first bowl, place the flour. In the second bowl, beat the eggs. In the third bowl, mix the panko breadcrumbs, paprika, garlic powder, salt, and black pepper.

Step 3

Dredge each fish stick in the flour, shaking off the excess, then dip into the beaten eggs, and finally coat with the panko mixture. Press gently to adhere the breadcrumbs to the fish.

Step 4

Heat the vegetable oil in a large skillet over medium-high heat. Once the oil is hot, carefully place the fish sticks in the pan in a single layer, working in batches if necessary. Cook for 2-3 minutes on each side, or until golden brown and cooked through.

Step 5

Transfer the cooked fish sticks to a plate lined with paper towels to drain any excess oil.

Step 6

To make the herb dipping sauce, combine the mayonnaise, Greek yogurt, parsley, dill, lemon juice, minced garlic, salt, and black pepper in a small bowl. Stir well until smooth and creamy.

Step 7

Serve the fish sticks warm with the herb dipping sauce on the side for dipping. Enjoy!

Nutrition Facts

Serving size	(1003.1g)

Amount per serving	% Daily Value*
Calories	2876.3

Total Fat 220.9g	0%
Saturated Fat 28.5g	0%
Polyunsaturated Fat 0.0g
Cholesterol 716.4mg	0%
Sodium 2789.2mg	0%
Total Carbohydrate 120.5g	0%
Dietary Fiber 5.4g	0%
Total Sugars 6.1g
Protein 112.7g	0%

Vitamin D 987.2IU	0%
Calcium 221.8mg	0%
Iron 10.2mg	0%
Potassium 1840.0mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 68.1%

Protein: 15.4%

Carbs: 16.5%