Corn-Crusted Fish Sticks

Hand dipped and breaded cod or tilapia pair with a tasty dill-mayo dip! YUM!
Dish type


  • Fish Sticks
  • 1 1/4 pounds cod or tilapia fillets, rinsed in cool water and patted dry
  • 3 cups cornflakes
  • 1/2 tsp dry mustard
  • 1/2 tsp garlic powder
  • 2 large egg whites
  • 1/4 cup whole wheat four
  • Dill-Mayo Dip
  • 1/4 cup olive oil mayonnaise
  • 1/4 cup sour cream
  • 2 tbsp dill relish


Prep Time
30 minutes
Cook Time
10 minutes
  1. For Fish Sticks: Preheat oven to 450°. Spray rimmed baking pan with nonstick cooking spray. Cut fi llets into 3 x 1-inch sticks.
  2. In food processor with knife blade attached, process cornfl akes, dry mustard and garlic powder 1 to 2 minutes or to fi ne crumbs. Transfer mixture to wide, shallow dish. In separate wide, shallow dish, whisk egg whites until frothy. Place fl our in third wide, shallow dish.
  3. Dip fi sh sticks in fl our, then in egg whites, then in cornfl ake crumb mixture, patting lightly so mixture adheres; place on prepared baking pan. Lightly spray fi sh sticks with cooking spray. Bake 10 minutes or until fi sh sticks are lightly browned and crispy and internal temperature reaches 145°.
  4. For dip: In small bowl, whisk together all ingredients. Serve with fi sh sticks.