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Fish Sticks!

Photo: Oxmoor House

 

Hands-on time 30 mins
Total time 45 mins
Yield Serves 6 (serving size: 4 ounces fish and about 2 tablespoons yogurt dipping sauce)
Fish sticks. They're fun. The commercial fish stick certainly predates the chicken finger, though interestingly the commercial version of this geometric culinary wonder was introduced as a fish finger in the UK in the '50s. (As an aside, America takes credit for the chicken finger, with evidence of it on a Kowloon restaurant menu in Saugus, Massachusetts, sometime in the 1960s.) Don't tell your kids that story. They're hungry. This kid-friendly recipe keeps it mild and straightforward--with a sweet-tart-creamy dipping sauce.

Ingredients

  • Cooking spray
  • 2 pounds skinless halibut fillets, cut into 1-inch-wide sticks
  • 1/2 cup plain 2% reduced-fat Greek yogurt
  • 1/4 cup sweet pickle relish
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon 2% reduced-fat milk
  • 5/8 teaspoon kosher salt, divided
  • 4 ounces whole-wheat bread, crusts removed
  • 1 cup buttermilk
  • 1 cup all-purpose flour
  • 1/2 teaspoon finely ground black pepper

Nutrition Information

  • calories 260
  • fat 4.5 g
  • satfat 1.5 g
  • monofat 1.3 g
  • polyfat 0.7 g
  • protein 34 g
  • carbohydrate 20 g
  • fiber 2 g
  • cholesterol 79 mg
  • iron 1 mg
  • sodium 508 mg
  • calcium 83 mg

How to Make It

  1. Preheat your oven to 425°. Spray a baking sheet with cooking spray. Set aside.

  2. Pop the fish into the freezer for 10 minutes while you prepare the other ingredients. You want the fish very very cold, but not fully frozen.

  3. Combine the yogurt, the sweet pickle relish, the lemon juice, the milk, and 1/8 teaspoon salt. Your kids will love you. Cover the sauce and refrigerate until ready to serve.

  4. Pulse the bread in a food processor until it is a fine crumb.

  5. Heat a large skillet over medium heat. Place the crumbs in the skillet and toast 3 minutes, stirring frequently.

  6. Ready a standard breading setup with three shallow dishes: Flour. Buttermilk. Crumb.

  7. Remove the fish from the freezer and sprinkle with 1/2 teaspoon salt and pepper. Coat the fish sticks in flour, then buttermilk (no remaining dry spots, please), and finally the crumb.

  8. Arrange the fish sticks on the coated baking sheet, evenly spaced, and mist them evenly with cooking spray.

  9. Bake for 15 minutes, or until the breadcrumbs are crisp and the fish flakes easily when tested with a fork.

  10. Serve with the sweet pickle yogurt for dipping.

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