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Healthy Baked Fish Sticks with Thai Peanut Sauce

September 13, 2011 By Kristi Rimkus 25 Comments

A healthier grown-up version of baked fish sticks served with a spicy Thai peanut sauce.

Fish Sticks

When I was growing up I could eat a whole bag of frozen breaded fish sticks – the kind you popped in the oven to bake until they were crispy brown. I’d dip every bite in tartar sauce until I’d cleaned the plate.

These days I’m a bit more selective about the seafood I eat, but that’s not to say that I’m going to give up my favorite fish sticks – I can make my own healthier baked fish sticks and not feel the least bit guilty about the calories.

Thai Peanut Sauce

Thai Peanut Sauce

And while I’m at it, I’ll replace the high-calorie tartar sauce (yes, I realize I could make a low-fat version) with this spicy Thai peanut sauce and really take my baked fish stick recipe over the top!

Fish Sticks

Fish Sticks

I must admit I still ate the whole plate, but boy was I happy. There’s nothing like a grown-up version of your favorite childhood foods.

Happy cooking!

Serves 4

Fish Sticks with Thai Peanut Sauce
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Ingredients

  • 12 ounces tilapia filets, cut into fish stick sized strips
  • ? cup panko bread crumbs
  • ¼ cup low calorie coconut milk
  • 2 cups bok choy, thinly sliced
  • 4 tablespoons chunky peanut butter
  • 1 tablespoon fish sauce
  • 2 teaspoons soy sauce
  • 1 teaspoon chili garlic sauce
  • 8 tablespoons low calorie coconut milk
  • 2 teaspoons honey
  • 2 tablespoons fresh basil leaves, finely chopped

Instructions

  1. 1. Preheat the oven to 400. Spray piece of foil with cooking spray and use it to line a cookie sheet.
  2. 2. Combine peanut butter, fish sauce, soy sauce, chili garlic sauce, 8 tablespoons coconut milk, honey and basil in a medium bowl.
  3. 3. In one dish add 1/4 cup coconut milk. In another bowl add panko. Dredge dried off fish in coconut milk, then in panko. Place on the cookie sheet and spray fish with cooking spray to moisten panko. Bake for 10 - 15 minutes until fish is cooked through. Serve with sauce.
7.8.1.2
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http://motherrimmy.com/fish-sticks-thai-peanut-sauce/

Nutrition Per Serving:

Calories: 251, Weight Watchers PointsPlus 6
Total Fat: 9.77g
Cholesterol: 44mg
Sodium: 404mg
Total Carbs: 16.72g
Dietary Fiber: 2.07g
Sugars: 5.39g
Protein: 24.83g

The statements made here are strictly my opinion and are not meant to replace medical advice from your physician. Please see disclaimer for further details. Nutrition information is compiled with MacGourmet. If you find discrepancies, please let me know. It’s important to  me that I provide you with accurate information.

Filed Under: 300 Calories or Less, Healthy Recipes, Healthy Seafood, Light Up Your Spring, Recipes by Calories

« Recipe: Grilled Chicken with Blackberry Chili-Garlic Sauce
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Reader Interactions

Comments

  1. Sandi says

    September 13, 2011 at 7:51 am

    This is the first time I've seen a deliciously prepared, healthy recipe for fish sticks...love it!
    Reply
  2. Kristen @ swanky dietitian says

    September 13, 2011 at 9:00 am

    I love the idea of using a Thai peanut sauce as a dipper. This looks excellent!!!
    Reply
  3. Stephanie @ Eat. Drink. Love. says

    September 13, 2011 at 9:09 am

    I love this recipe and your use of the peanut sauce! fabulous idea! I always love your healthy recipes! Now, what I can never find in my grocery store is low-fat coconut milk! They only have the full-fat version!
    Reply
    • krimkus says

      September 15, 2011 at 6:28 am

      I don't use the canned version, but find it by the carton in the healthy food sections, and now just with the regular milk by the almond milk. :)
      Reply
  4. torviewtoronto says

    September 13, 2011 at 9:30 am

    lovely combination for the sauce looks wonderfuls
    Reply
  5. The Mom Chef ~ Taking on Magazines One Recipe at a Time says

    September 13, 2011 at 11:13 am

    Ah, panko makes everything crunchy! These look fantastic. I'm a fish stick lover as well, though I don't remember my mother ever using the boxed version, or any version for that matter. I must have developed the taste as a poor college student. I love the peanut sauce you used. Thai food is one of my favorites. Thanks for sharing this.
    Reply
    • krimkus says

      September 15, 2011 at 6:25 am

      I can get my husband to eat anything if there's peanut sauce involved. :)
      Reply
  6. yesim says

    September 13, 2011 at 11:49 am

    I m not so into fish , just i like it this way , like croquettes or so.. it looks yummy..
    Reply
  7. Belinda @zomppa says

    September 13, 2011 at 12:53 pm

    Wish I had THESE kind of fish sticks as a kid!
    Reply
  8. Sandra says

    September 13, 2011 at 3:35 pm

    You took a childhood classic to a whole new level. Awesome recipe Kristi.
    Reply
  9. Liz says

    September 13, 2011 at 6:09 pm

    Oh, wow! This looks fabulous! Both the fish and the peanut sauce. I used to love those boxed fish sticks, too, but these are WAY better :)
    Reply
  10. Ann says

    September 13, 2011 at 8:38 pm

    It's funny - as a kid I never cared for fish sticks, but I grew to LOVE fish as an adult. Now that I'm allergic, I'd LOVE to have these fish sticks you made! Beautiful recipe!
    Reply
    • krimkus says

      September 15, 2011 at 6:24 am

      Sad that you're allergic to fish!
      Reply
  11. redkathy says

    September 13, 2011 at 8:40 pm

    Nothing beats a grown up version of childhood favorites! Great idea on the fish sticks. I used to like the battered ones. Would melt cheese on them and eat in a sandwich with tarter sauce. I have some fish in the freezer. I have never made peanut sauce can you believe that? I better get on the ball right. I bookmarked this recipe too. I'm gonna try preparing this for our Game Day meal, unless of course the peanut gallery objects!
    Reply
    • krimkus says

      September 15, 2011 at 6:23 am

      I wish I had thought of that! Cheese, breaded fish sticks, bread and tartar sauce - I would have been in heaven! Let me know how you mix it up. I always like hearing how my favorite cooks improve my recipes.
      Reply
  12. Christine says

    September 13, 2011 at 10:18 pm

    Like you, growing up I could eat a whole bag of frozen breaded fish sticks with tartar sauce. Great recipe. Will have to try this. Thanks for sharing.
    Reply
    • krimkus says

      September 15, 2011 at 6:22 am

      It was great stuff, wasn't it? Have a good weekend!
      Reply
  13. Sandi says

    September 14, 2011 at 11:16 am

    You've been tagged! Hope you'll play along ;O)
    Reply
    • krimkus says

      September 15, 2011 at 6:22 am

      I'll give it my best shot!
      Reply
  14. Magic of Spice says

    September 14, 2011 at 7:04 pm

    The sauce looks incredible...such a unique but tasty combination with these lovely fish sticks :)
    Reply
  15. Gina (The Candid RD) says

    September 15, 2011 at 4:01 am

    This sounds wonderful!! I actually just bought my first box of Panko crumbs yesterday (yes, I said FIRST!). I used them in a mac and cheese recipe and now I'm excited to try them on some fish. Maybe Nick will eat them with this nice breaded coating. The sauce sounds wonderful too!
    Reply
    • krimkus says

      September 15, 2011 at 6:20 am

      I like it because it stays crunchy and doesn't get soggy.
      Reply
  16. L says

    November 13, 2015 at 5:53 pm

    I finally made this tonight and my family loved it! I used cod instead of tilapia. I fried up the bok choy with some ginger, frozen peas and the left over coconut milk. I ended up with too much peanut sauce, and also added some siracha sauce to it. Its ok. I wanted to say that I will be making it again. Thanks!
    Reply
    • Kristi Rimkus says

      November 14, 2015 at 8:01 am

      I have to admit my husband isn't the tilapia fan in the family, I am. He's a cod lover too. I'm glad the recipe worked out for you. I have a sister-in-law who loves peanut sauce, so I often make too much. Terrific idea to add siracha! :)
      Reply

Trackbacks

  1. Chicken and Tofu Stir Fry with a Spicy Thai Peanut Sauce says:
    July 15, 2013 at 7:08 am
    [...] recipe for fish sticks was served with a coconut milk based peanut sauce, but I’ve seen cooks come up with versions [...]
    Reply

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