How many servings does this recipe make?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

What ingredients do I need for Oven-Fried Fish Sticks With Tartar Sauce From 'Lighten Up, America!'?

You need 13 ingredients. The key ingredients include: 4.5 ounces all-purpose flour (about 1 cup), 1 1/2 cups panko (Japanese breadcrumbs), 3 tablespoons water, 1 large egg, lightly beaten, and more.

How do I store leftover Oven-Fried Fish Sticks With Tartar Sauce From 'Lighten Up, America!'?

Store in an airtight container at room temperature for up to 3–5 days. For longer storage, freeze for up to 3 months — no need to refrigerate or reheat.

Oven-Fried Fish Sticks With Tartar Sauce From 'Ligh

Name: Oven-Fried Fish Sticks With Tartar Sauce From 'Lighten Up, America!'
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 4.5 ounces all-purpose flour (about 1 cup); 1 1/2 cups panko (Japanese breadcrumbs); 3 tablespoons water; 1 large egg, lightly beaten; 1 1/4 pounds cod fillets (1/2 inch thick); Cooking spray; 1/2 teaspoon kosher salt; 1/3 cup light mayonnaise; 2 tablespoons chopped kosher dill pickles; 1 tablespoon finely chopped red onion; 1 tablespoon chopped fresh parsley; 1 tablespoon capers, rinsed, drained, and chopped; 1 tablespoon fresh lemon juice

Try this homemade Oven-Fried Fish Sticks With Tartar Sauce From 'Lighten Up, America!' recipe the whole family will love. Made with flour, water, egg an…

This Oven-Fried Fish Sticks With Tartar Sauce From 'Lighten Up, America!' relies on simple, everyday ingredients such as panko (japanese breadcrumbs), water, large egg, lightly beaten and cod fillets (1/2 inch thick). It comes together quickly and makes 4 servings, at about 425 kcal each. The step-by-step instructions below are written to be easy to follow, even on a busy day.

It's versatile enough for an easy weeknight dinner yet satisfying enough for guests at the weekend. Serve it with your favorite sides, and keep any leftovers for a quick meal the next day.

Updated Jun 30, 2026

Serves 4 Seafood

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

A good 1:1 gluten-free flour blend works well if you need a gluten-free version.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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Oven-Fried Fish Sticks With Tartar Sauce From 'Lighten Up, America!'

Tips for the best results

Variations & substitutions

My Personal Notes

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