We enjoyed the more unique taste to the "breading" on the fish and loved the dipping sauce. We felt that the amount of flour and beer mixture it calls for left a lot of waste, so may try reducing in the future. Would be very likely to make this dish again! (Recommendation: use non-stick foil on baking sheet to help prevent anything sticking.)
Fancy Fish Sticks
Photo: Randy Mayor; Styling: Leigh Ann Ross
Yield: 4 servings (serving size: about 3 fish sticks, 2 tablespoons sauce, and 1 lime wedge)
More From Cooking Light
Total: 40 Minutes
Amount per serving
- Calories: 425
- Fat: 17g
- Saturated fat: 2.5g
- Monounsaturated fat: 6g
- Polyunsaturated fat: 6.2g
- Protein: 36.9g
- Carbohydrate: 29.5g
- Fiber: 1.8g
- Cholesterol: 91mg
- Iron: 5mg
- Sodium: 597mg
- Calcium: 98mg
- 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.
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