Panko-Crusted Fish Sticks with Herb Dipping Sauce

Panko-Crusted Fish Sticks with Herb Dipping Sauce
11 Ingredients
  • 1 large egg, lightly beaten
  • Coarse salt and ground pepper
  • 2 cups panko
  • 1 tablespoon old bay seasoning
  • 2 tablespoons olive oil
  • 1 1/2 pounds tilapia fillets, cut into wide strips (see note, above)
  • 1/2 cup light mayonnaise
  • 1/4 cup fresh parsley, chopped
  • 1 tablespoon dijon mustard
  • 1 tablespoon fresh lemon juice, plus lemon wedges for serving
  • 2 teaspoons prepared white horseradish
Nutrition
452
23% daily value
4 servings
                                       
                                            low-​sugar, dairy-​free
     

Fat

33% 22

Saturated

19% 4

Trans

- 0

Monounsaturated

- 9

Polyunsaturated

- 7

Carbs

8% 25

Carbs (net)

- 23

Fiber

7% 2

Sugars

- 3

Sugars, added

- 0

Protein

79% 39

Cholesterol

44% 132

Sodium

25% 605

Calcium

10% 105

Magnesium

14% 56

Potassium

17% 601

Iron

13% 2

Zinc

6% 1

Phosphorus

46% 324

Vitamin A

4% 38

Vitamin C

10% 6

Thiamin (B1)

6% 0

Riboflavin (B2)

10% 0

Niacin (B3)

34% 7

Vitamin B6

16% 0

Folate equivalent (total)

14% 56

Folate (food)

- 56

Folic acid

- 0

Vitamin B12

47% 3

Vitamin D

1% 6

Vitamin E

19% 4

Vitamin K

107% 85
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