Indian-Spiced Tilapia Sticks Recipe: How to Make It

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