Fancy Fish Sticks

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

Yield:

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

Ingredients

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

Preparation

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.

Note:

Sidney Fry, MS, RD,

Cooking Light

June 2011
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