Sunday, September 8, 2013

Homemade Whole-Grain Crusted Baked Fish Sticks with Herb Dipping Sauce

Serves 4
Recipe from Everyday Food
Husband-Tested in Alice’s Kitchen

Once you’ve made these homemade fish sticks, you will never again consider eating frozen fish sticks in the box.  These are great and deserve to be in your regular meal rotation.  To make these even more healthful, use whole-wheat Panko crumbs and replace the mayo with non-fat plain Greek yogurt. 

1 large egg, lightly beaten
Kosher salt and freshly ground pepper
2 cups whole-wheat Panko crumbs or whole-grain bread crumbs
1 Tablespoon Old Bay Seasoning or other favorite seasoning
2 Tablespoons olive oil
1 ½ pounds tilapia or cod fillets
½ cup light mayonnaise or  non-fat plain Greek yogurt
¼ cup fresh parsley, chopped
1 Tablespoon Dijon mustard
2 teaspoons prepared white horseradish
1 Tablespoon fresh lemon juice, plus lemon wedges for serving

Preheat oven to 475, with racks in top and bottom third. Line two baking sheets with aluminum foil; set aside.
To make fish sticks, cut fillets in half lengthwise and then again crosswise.
Place egg in a wide shallow bowl; season with salt and pepper. In another bowl, combine panko, Old Bay, and oil. Dip tilapia into egg, shaking off excess, then into panko mixture, pressing to adhere. Place on prepared baking sheets.
Bake until lightly browned, 12 to 15 minutes, rotating sheets from top to bottom halfway through. Meanwhile, in a small bowl, stir together mayonnaise, parsley, mustard, lemon juice, and horseradish; season with salt and pepper. Serve fish sticks with sauce and lemon wedges on the side.
Homemade Fish Sticks & Herb Dipping Sauce with
mashed sweet potato & sauteed snow peas and peppers

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