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Fish Sticks + Cinnamon Sweet Potatoes

Active Time: 30 minutes
Total Time: 30 minutes
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Big Kids Plate
Toddler Plate

Let Your Friends Try This Recipe!

Why we love it:

For a while my toddler son wouldn’t eat any meat at all, which was fine as long as he was trying new things. I made this quick version of fish sticks on a whim and it quickly became a favorite for the whole family. - Chef Alison


  • 114 pounds Cod (filets)
  • 112 cups Plain Greek Yogurt (divided)
  • 1 Tablespoon Kosher Salt (divided)
  • 1 teaspoon Old Bay Seasoning (or chili powder)
  • 1 cup Panko Breadcrumbs
  • 1 cup Breadcrumbs (unseasoned and finely ground)
  • 1 pound Sweet Potato
  • 12 teaspoon Honey
  • 14 teaspoon Cinnamon
  • 1 Tablespoon Unsalted Butter (divided)
  • 1 Tablespoon Extra Virgin Olive Oil
  • 1 pound Broccoli (florets)
  • 14 teaspoon Garlic Powder
  • 1 Cucumber

Cooking Instructions

  • 1. FISH

    Make sure there are no bones in the fish, and slice the filets into 3 - 4 inch long strips that are about 1 inch wide (though any shape you prefer will be ok).

    Place fish in a bowl. Add ½ cup of the yogurt, 1 teaspoon of salt, and the Old Bay Seasoning. Stir to combine.

    On a rimmed baking sheet or pie pan, combine the two types of breadcrumbs. Press each piece of fish into the breadcrumbs firmly - but without breaking the fish; you want the breadcrumbs to stick. Move to a plate and repeat until all are coated. Set aside.


    Peel sweet potatoes and dice into ½ inch thick rounds; the diameter of the round doesn’t matter, only the thickness should be consistent. Add to a large pot, just barely cover with water and add ½ teaspoon of salt. Place over high heat and boil for about 15 minutes or until they’re fully tender. Drain well, return to pot and mash with a folk or potato masher. Add another pinch of salt as needed, add the ½ teaspoon of honey, ¼ teaspoon cinnamon, and about ½ of the butter or more, to taste. Mash until smooth.

  • 3. FRY

    While the potatoes are cooking, get the fish going. Use a large frying pan (cast iron is great here), and add the oil and remaining butter to the pan over medium-high heat. Once hot, add fish to the pan in one layer. The pieces can be close together but not touching. Cook for about 3 minutes on each side, or until it’s browned on all sides and just cooked through. Adjust heat higher or lower to maintain a sizzle and the ability to brown the fish but not burn it. Remove and repeat with another batch until done.


    While the fish is cooking too, slice broccoli into florets. Place in a pot with 1 inch of water, or use a steamer basket. Cover and steam for about 6 minutes or until they’re bright green and crisp tender. Season to taste with salt, pepper, olive oil, or butter.

  • 5. SAUCE

    Stir together the remaining 1 cup of yogurt, pinch of salt, and garlic powder. Grate about ½ of the cucumber on the large holes of a box grater and stir it in. Slice the remaining cucumber for a side dish or use another night.

  • 6. SERVING

    Serve a dollop of potatoes with fish sticks, broccoli on the side. Serve sauce on the side for dipping into.

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    use GF bread crumbs
  • COD:
    any flat, flaky white fish works here
  • FISH:
    you could use this method with pork cutlets or chicken cutlets too
    coconut yogurt or milk is an excellent non-dairy sub for the marinade or use another nut-based yogurt
  • OLD BAY:
    use taco seasoning, garam masala, or chili powder instead to give it some flavor
    these are great with your favorite dipping sauce if you don’t prefer to make one
  • PANKO:
    use all panko or all fine Italian breadcrumbs if you prefer to simplify

Kid Friendly Version

Big Kids Plate
Toddler Plate

How to Tweak This Recipe for Kids:

  • Omit or reduce the spice added
  • Serve whole so they get the breading or break into pieces if that helps instead
  • Swap out the veggie for another if needed
  • Serve with their favorite dip - BBQ and ketchup are good

For Toddlers

  • Mash the broccoli. Reduce butter in potatoes if concerned. Break fish up into flakes to serve, if preferred either cook some without breading or knock it off before serving

For Choosy Eaters

  • Try with chicken if fish is a concern, though this is a dish created to be “kids first fish dish!”
  • Use regular potatoes and omit the honey and cinnamon
  • Add fruit or sliced cucumber to the plate
  • Serve with ketchup or BBQ

Prep Ahead & Use It Up

  1. Marinate the fish overnight in the yogurt
  2. Cook completely and reheat on a baking sheet in the oven at 425 degrees until hot and crispy
  3. Mash potatoes and reheat to serve
  4. Fish sticks freeze really well! Defrost overnight and heat in the oven
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