Oven-Fried Fish Dippers

These crunchy, coated tilapia dippers and homemade tartar sauce will please the entire family. 


  • 1/2 cup (125 mL) reduced-fat sour cream
  • 2 tbsp (30 mL) light mayonnaise
  • 2 tbsp (30 mL) sweet pickle relish
  • 2 tbsp (30 mL) finely chopped red onion
  • 2 tsp (10 mL) lemon juice
  • 1/4 tsp (1 mL) salt
    Fish Dippers
  • 2 egg whites 
  • 1/4 cup (50 mL) flour
  • 1/2 tsp (2 mL) cayenne pepper
  • 1/2 tsp (2 mL) salt
  • 4 cups (1 L) cornflake cereal, crushed
  • 1 1/2 lbs (700 g) tilapia fillets


  1. Preheat oven to 425°F (220°C). For sauce, in (1-cup/250-mL) Prep Bowl, combine sour cream, mayonnaise, pickle relish, onion, lemon juice and salt; mix well. Cover and refrigerate.

  2. For fish dippers, lightly beat egg whites in medium bowl. Combine flour, cayenne pepper and salt in shallow dish. Place crushed cereal in second shallow dish. Cut each tilapia fillet into five to six pieces. Coat pieces in flour, shaking off excess; dip into egg whites and gently place in cereal, coating evenly.  

  3. Arrange tilapia evenly on Large Bar Pan; lightly spray with oil using Kitchen Spritzer. Bake 18-20 minutes or until coating is golden brown and tilapia flakes easily with a fork. Remove from oven; serve with sauce.  


  • 4  servings

Nutrients per serving:

Calories 360, Total Fat 8 g, Saturated Fat 3.5 g, Cholesterol 100 mg, Carbohydrate 34 g, Protein 38 g, Sodium 920 mg, Fiber 1 g 

U.S. Diabetic exchanges per serving:

1 starch, 1 fruit, 5 low-fat meat (2 carb)  

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