Heart Healthy Fish Sticks

Ingredients

• 1 large egg
• 1 cup panko bread crumbs
• 2 tsp Old Bay® seasoning
• 1 Tbsp olive oil
• 1/4 tsp black pepper, or to taste
• 4 tilapia fillets (5 oz each), sliced into 3-inch sticks
• 1/2 cup nonfat plain yogurt
• 1/2 cup nonfat cottage cheese
• 1 Tbsp lemon juice
• 1 Tbsp minced red onion
• 1 Tbsp sweet pickle relish or dill pickle relish
• 1 Tbsp minced fresh parsley