Fancy Fish Sticks

Fancy Fish Sticks Recipe
Photo: Randy Mayor; Styling: Leigh Ann Ross


4 servings (serving size: about 3 fish sticks, 2 tablespoons sauce, and 1 lime wedge)
Total time: 40 Minutes

Recipe from

Cooking Light

Recipe Time

Hands-on: 25 Minutes
Total: 40 Minutes

Nutritional Information

Calories 425
Fat 17 g
Satfat 2.5 g
Monofat 6 g
Polyfat 6.2 g
Protein 36.9 g
Carbohydrate 29.5 g
Fiber 1.8 g
Cholesterol 91 mg
Iron 5 mg
Sodium 597 mg
Calcium 98 mg


1/4 cup reduced-fat mayonnaise
1/4 cup fat-free sour cream
1 tablespoon Creole mustard (such as Zatarain's)
2 teaspoons fresh lime juice
1/2 teaspoon Cajun seasoning
Cooking spray
1 tablespoon canola oil
1/2 cup all-purpose flour
1/4 teaspoon freshly ground black pepper
1/2 cup lager-style beer
1 1/2 tablespoons creamy mustard blend (such as Dijonnaise)
1 tablespoon fresh lime juice
2 large egg whites
1 large egg
2/3 cup panko (Japanese breadcrumbs)
1/3 cup unsalted pumpkinseed kernels, toasted
1 teaspoon ground cumin
1/2 teaspoon ground chipotle chile pepper
1 pound halibut or other lean white fish fillets (such as cod or pollack), cut into 4 x 1-inch pieces (about 12 pieces)
1/4 teaspoon kosher salt
4 lime wedges


1. Combine first 5 ingredients in a small bowl, stirring with a whisk. Cover and chill.

2. Preheat oven to 425°.

3. Coat a baking sheet with cooking spray, and spread evenly with oil; heat in oven 12 minutes.

4. Combine flour and black pepper in a shallow dish. Combine 1/2 cup beer, mustard blend, lime juice, egg whites, and egg in a shallow dish; stir with a whisk until foamy. Place panko, pumpkinseeds, cumin, and chipotle pepper in a food processor; pulse 20 times or until coarse crumbs form. Place panko mixture in a shallow dish.

5. Sprinkle fish evenly with salt. Working with one piece at a time, dredge fish in flour mixture. Dip in egg mixture, and dredge in panko mixture until completely covered.

6. Remove preheated baking sheet from oven; place fish on pan, and return to oven. Bake at 425° for 15 minutes or until fish flakes easily with fork, turning once. Serve immediately with sauce and lime wedges.

Sustainable Choice: If Pacific halibut is not available, you can use Alaskan pollack and U.S. Pacific cod as alternatives.

Sidney Fry, MS, RD,

Cooking Light

June 2011
My Notes

Only you will be able to view, print, and edit this note.

Add Note