Panko-Crusted Fish Sticks with Yogurt-Dill Dip

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Serving: 4

Omega-3 fats found in seafood help boost baby’s brain and eye development during pregnancy, while breastfeeding and during the first few years of life. Whether preparing this meal for yourself or your toddlers, it will easily become a favorite recipe. Recipe featured in March 2017 Baby Y e-newsletter.

Recipe from Seafood Nutrition Partnership Ambassador Michael-Anne Rowe. For more seafood-based recipes, visit their website.

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1. Wash hands with soap and water.

2. Rinse fresh produce.

3. Place eggs and panko in 2 separate shallow plates. Beat eggs lightly with a fork. Wash hands after handling raw egg.

4. Cut fish into 3/4-inch strips and season with salt and pepper. Coat fish on all sides with egg then coat all sides with panko. Set aside coated fish on a plate. Wash hands after handling raw fish.

5. Heat 1/4-cup canola oil in a large skillet over medium-high heat for about one minute.

6. Place fish in pan and turn after 3 minutes for first batch. Cook for another 3 minutes, until fish is opaque, flakes with a fork, and has reached an internal temperature of 145 degrees Fahrenheit as verified by an instant-read food thermometer.

7. Place fish sticks on a plate with a paper towel to absorb excess oil and sprinkle lightly with salt and pepper. Repeat with remaining strips and reduce cooking time to 2 minutes per side. If needed, carefully add more canola oil to pan between batches.

8. To prepare dipping sauce, add chopped dill and lemon juice to yogurt. Mix well and store in the refrigerator until ready to serve.

Big Y's recipes reflect the guidance of the Partnership for Food Safety Education. To learn more, visit!