Crispy Crunchy Baked Fish Sticks W/ Herbed Yogurt Sauce

🧂 Ingredients

• 1 large egg

  lightly beaten
• Salt and pepper
• 1 cup of whole wheat Panko bread crumbs
• 1 tbsp of garlic powder
• 1 tbsp of olive oil
• 1 lb. Tilapia filets
• 1/2 cup of plain non-fat Greek yogurt
• 2 tbsp fresh chopped parsley
• 2 tsp Dijon mustard
• 1 tbsp fresh lemon juice
• 1/2 tsp horseradish sauce

Instructions

• 1 Pre-heat oven to 475. Line a rimmed baking sheet with aluminum foil and spray
  lightly with cooking spray. Set aside.
• 2 Cut tilapia into strips by cutting in half lengthwise once and then again. Then
  cut in half horizontally to create strips.
• 3 Place the egg in a large bowl and generously season with salt and pepper. In
  another bowl combine, Panko, garlic powder, and olive oil. Dip the tilapia into
  the egg (shaking off an excess) and then into the Panko. Press Panko crumbs on
  to the fish to be sure that they stick and then place each breaded strip onto
  the prepared baking sheet.
• 4 Pop in the oven and bake for 12-15 minutes or until cooked through. Sprinkle
  with a little more salt as soon as you pull them put of the oven. Serve along
  side Herbed Yogurt Sauce* and enjoy!
• 5 Herbed Yogurt Sauce
• 6 In a small bowl combine yogurt, parsley, mustard, lemon juice and horseradish
  sauce. Enjoy!
• 7 Serves 4.

Nutrition Info