Photo of Oven-Fried Crispy Fish Sticks with Mango-Lime Salsa by WW

Oven-Fried Crispy Fish Sticks with Mango-Lime Salsa

Points® value
Total Time
30 min
15 min
15 min
A childhood freezer aisle favorite gets an upgrade in our homemade version that uses panko bread crumbs for the crunchy exterior and an ultra-hot oven to mimic deep frying. This recipe calls for tilapia but any other mild, flaky white fish like cod or haddock could work. Topped off with a refreshingly sweet-tart fruit salsa, this dish makes a delicious light dinner or hearty lunch.


Cooking spray

4 spray(s)

Whole wheat panko breadcrumbs

1 cup(s)

Onion powder

¾ tsp(s)


2 large

Uncooked tilapia fillet

1 pound(s), cut into 24 sticks (2 inches long and 3⁄4 inch wide)

Kosher salt

1 tsp(s), divided

Black pepper

tsp(s), freshly ground


1 large, ripe, peeled, pitted and finely diced (about 1 ½ cups)

Fresh tomatoes

1 medium, finely diced (about 1 cup)


¼ tbsp(s), chopped

Fresh lime juice

1 tbsp(s)


8 cup(s), baby


  1. Preheat oven to 450°F. Coat rimmed baking sheet with cooking spray.
  2. On a large plate, combine breadcrumbs and onion powder. In a shallow bowl or pie plate, whisk eggs. Season fish with ½ tsp of salt and pepper. One at a time, dip fish sticks into beaten egg, letting excess drip off, then in crumbs, pressing to adhere. Place on prepared pan and coat well with cooking spray.
  3. Bake until bottoms are light golden, about 7 minutes; turn and cook until light golden on bottom and fish is cooked through, about 7 minutes more.
  4. Meanwhile, in a medium bowl, combine mango, tomato, cilantro, lime juice, and remaining ½ tsp salt and toss to mix.
  5. Divide baby kale among 4 serving plates, top each with 6 fish sticks and about ⅔ cup salsa.
  6. Per serving: 2 cups salad greens, 6 fish sticks, ⅔ cup salsa.