Indian-Spiced Tilapia Sticks

Total Time

Prep: 35 min. Cook: 20 min.


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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  • 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. 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.
  2. 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.
  3. 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.

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