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Home Recipes Ingredients Herbs & Spices Garam Masala

Indian-Spiced Tilapia Sticks

Name: Indian-Spiced Tilapia Sticks
Prep time: 35 min
Cook time: 20 min
Total time: 55 min
Yield: 4 servings.
Cuisine: Asia, Indian
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 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

1 review

Test Kitchen Approved

Total Time

Prep: 35 min. Cook: 20 min.

Makes

4 servings

Updated: Jul. 25, 2023

These flavorful Indian-spiced fish sticks please my whole family. Serve them with the creamy dipping sauce. —Jessie Grearson, Falmouth, Maine

Indian-Spiced Tilapia Sticks Recipe photo by Taste of Home

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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 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 a 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 per side.
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.

Nutrition Facts

1 serving: 408 calories, 17g fat (3g saturated fat), 63mg cholesterol, 548mg sodium, 36g carbohydrate (13g sugars, 3g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 2 fat, 1 vegetable.

Indian-Spiced Tilapia Sticks

Ingredients

Directions

Nutrition Facts

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