Rating: 4 stars
7 Ratings
  • 1 star values: 0
  • 2 star values: 1
  • 3 star values: 0
  • 4 star values: 4
  • 5 star values: 2
Sidney Fry, MS, RD
Recipe by Cooking Light June 2011

Gallery

Credit: Randy Mayor; Styling: Leigh Ann Ross

Recipe Summary

hands-on:
25 mins
total:
40 mins
Yield:
4 servings (serving size: about 3 fish sticks, 2 tablespoons sauce, and 1 lime wedge)
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Ingredients

Ingredient Checklist

Directions

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

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  • Preheat oven to 425°.

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

  • 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.

  • 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.

  • 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.

Nutrition Facts

425 calories; fat 17g; saturated fat 2.5g; mono fat 6g; poly fat 6.2g; protein 36.9g; carbohydrates 29.5g; fiber 1.8g; cholesterol 91mg; iron 5mg; sodium 597mg; calcium 98mg.
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