Crispy Oven Fish Sticks with Dill Yogurt Sauce


Let’s just get right to it.  I’m not a cod girl.  Never have been, never will be.  It just doesn’t do much for me.  Unless its battered.  And deep fried.  And doused in a lip puckering dunking sauce of deliciousness.  Then I’m a cod girl.

So thats what I’ve done here with this recipe.  I’ve ‘battered’ it.  And ‘deep fried’ it.  And doused it in a lip puckering dunking sauce of deliciousness.  Without truly battering it.  And without deep frying it.  Shh…my family has no idea!



So here you have it.  Drumrolllll please…..

They’re crispy as all get out and dangerously addicting…


And they’re to be doused in some top notch dipping sauce.

Ladies and gentleman, coming in at a whopping 1+ pounds….lets give it up for Crispy Oven Fish Sticks 👏🏼👊🏻


Crispy Oven Fish Sticks with Dill Yogurt Sauce

notes:  these sprouted grain breadcrumbs are a cinch to make.  I make them with an entire loaf of bread and store them in the freezer…they make these fish sticks really easy to put together and are so much more healthful than the alternatives.  If you’re not vibing with me on that one, feel free to use your favorite dried breadcrumbs instead.


For the Dipping Sauce

1/3 Cup Plain Yogurt

1/3 Cup Mayonaise

1 Clove Garlic, grated or pressed

2 Heaping Teaspoons Dijon Mustard

1 Tablespoon Fresh Chopped Dillweed or 1 Teaspoon Dried

1/4 Teaspoon Kosher Salt

1/8 Teaspoon Black Pepper

For the Fish

4 Tablespoon Olive Oil, divided

1 Pound Wild Caught Cod or other firm white fish, cut into 3/4 inch thick strips

1/4 Cup All Purpose Flour *I use an ancient grains gluten free blend but any will do

1 Teaspoon Kosher Salt

1/2 Teaspoon Black Pepper

1/2 Teaspoon Smoked Paprika

2 Large Eggs + 1 Tablespoon Water

1 1/2 Cups Sprouted Grain Breadcrumbs

1 1/2 Tablespoons Italian Seasoning


For the Dipping Sauce

Add all ingredients to a medium bowl and whisk well until combined.  Set aside or store in the refrigerator for up to 5 days.

For the Fish

Preheat oven to 425, line a baking sheet with foil and brush 2 tablespoons of olive oil over the bottom of the sheet to coat the foil.

Place the fish, flour, salt, pepper and paprika in a resealable plastic bag.  Shake well to coat the fish sticks.  Place the eggs and water in a shallow bowl or plate.  Place the breadcrumbs and italian seasoning in a separate shallow bowl or plate.

Remove fish sticks from the flour mixture, and individually dip into the egg/water mixture to coat.  Next roll them around in the breadcrumb mixture to fully coat.  Place on prepared baking sheet and drizzle the tops of the fish with the remaining 2 tablespoons of olive oil.  Bake for 18-20 minutes or until fish is cooked through and coating is crispy and serve with dipping sauce.  Serves 4.

8 thoughts on “Crispy Oven Fish Sticks with Dill Yogurt Sauce

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