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Photo: Randy Mayor; Styling: Leigh Ann Ross Photo by: Photo: Randy Mayor; Styling: Leigh Ann Ross

Fancy Fish Sticks

Cooking Light JUNE 2011

  • Yield: 4 servings (serving size: about 3 fish sticks, 2 tablespoons sauce, and 1 lime wedge)
  • Hands-on:25 Minutes
  • Total:40 Minutes

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.

Nutritional Information

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
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Fancy Fish Sticks recipe

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