Save on Pinterest

Indian-Spiced Tilapia Sticks

These flavorful Indian-spiced fish sticks please my whole family. Serve them with the creamy dipping sauce. —Jessie Grearson, Falmouth, Maine
  • Total Time
    Prep: 35 min. Cook: 20 min.
  • Makes
    4 servings

Ingredients

  • 1 pound tilapia fillets, cut into 1-inch strips
  • 1/4 teaspoon pepper
  • 1/8 teaspoon salt
  • 1/2 cup all-purpose flour
  • 1/3 cup reduced-fat ranch salad dressing
  • 1/4 cup reduced-fat plain yogurt
  • 1-1/2 cups panko (Japanese) bread crumbs
  • 1-1/2 teaspoons garam masala
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon cayenne pepper
  • 3 tablespoons olive oil
  • SAUCE:
  • 1/2 cup reduced-fat plain yogurt
  • 3 tablespoons fresh cilantro leaves
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 1/4 cup finely chopped peeled cucumber
  • 2 tablespoons finely chopped sweet onion
  • 4 cups fresh baby spinach
  • 1 medium mango, peeled and sliced

Directions

  • Sprinkle tilapia with pepper and salt. Place flour in a shallow bowl. In second shallow bowl, combine salad dressing and yogurt. In a third shallow bowl, combine the bread crumbs, garam masala, cumin and cayenne. Dip fish in the flour, dressing mixture, then bread crumb mixture.
  • In a large nonstick skillet heat oil over medium-high heat; cook fish in batches until fish just begins to flake easily with a fork, 2-3 minutes.
  • Meanwhile, for sauce, place the yogurt, cilantro, cumin and salt in a food processor; cover and process until blended. Stir in cucumber and onion. Serve tilapia with spinach, mango and prepared sauce.
Editor's Note
Look for garam masala in the spice aisle.
Nutrition Facts
1 fillet: 408 calories, 17g fat (3g saturated fat), 63mg cholesterol, 548mg sodium, 36g carbohydrate (13g sugars, 3g fiber), 29g protein.
Every editorial product is independently selected, though we may be compensated or receive an affiliate commission if you buy something through our links.

Recommended Video