Remember those Healthy Crunchy Onion Rings I posted a few days ago? These fish sticks were the other half of the meal…the just as good, also crunchy other half.
It’s fair to say that fish sticks have been on my “bucket list” when it comes to cooking, and this recipe is the one that stuck out the most when flipping through old recipes for the chosen one. Fish sticks are one food that have me time travel back to childhood and a meal that I enjoyed.
I chose halibut, but I’m not sure that halibut it worth the cost — any opinions on this? In fact, this may have been the first time I’ve ever eaten halibut. I believe it’s used in recipes such as this because it’s meaty and holds-up well between the dunking and rolling and baking so that you can pick it up and dip it in creamy, Cajun-y sauces. There’s no way that something like tilapia could hold up through this preparation, for example. But like I said, for the cost…I’d probably opt for another fish variety next time. Probably cod.
I paired these fish sticks with a few onion rings and an arugula salad tossed in a lemon vinaigrette. Between all the panko and faux frying, the colorful vegetable is welcomed and necessary, adding both nutrients and fiber to the meal.
Mr. Prevention gave these fish sticks 2 thumbs up, which I most certainly wasn’t expecting. The leftovers reheated great in the oven and overall, they were most certainly worth the 3-step effort to prepare.
Fancy Fish Sticks adapted from Cooking Light
1/4 cup reduced-fat mayonnaise
1/4 cup plain, nonfat Greek yogurt
1 Tbsp Dijon mustard
2 tsp fresh lime juice
1/2 tsp Cajun seasoning
1 Tbsp canola oil
1/2 cup whole wheat flour flour
1/4 tsp freshly ground black pepper
1/2 cup lager-style beer
1 1/2 Tbsp Dijon mustard
1 Tbsp fresh lime juice
2 large egg whites
1 large egg
1 1/2 cup panko
1 tsp ground cumin
1/2 tsp ground chipotle chile pepper
1 1/4 lb halibut (cod or pollack will work, too), cut into 4 x 1-inch pieces (~12 pieces)
1/4 tsp kosher salt
4 lime wedges
Combine first 5 ingredients in a small bowl, stirring with a whisk. Cover and chill.
Preheat oven to 425 F.
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, lime juice, egg whites, and egg in a shallow dish; stir with a whisk until foamy. Place panko, 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 F for 15 minutes or until fish flakes easily with fork, turning once. Serve immediately with sauce and lime wedges.
Yield: 4 servings (3 sticks each)
Nutrition Information (per serving): 362 calories; 14.8 g. fat; 78 mg. cholesterol; 551 mg. sodium; 26 g. carbohydrate; 1 g. fiber; 37 g. protein
Result: A great, flavor-packed, crunchy fish stick…everything fish sticks should be. This same recipe could be used with full filets for a more adult menu, but there’s something about the finger food that I just love! Enjoy!
Weekly Menu: February 5th-9th
- Sunday: Half-Time Chili
- Monday: Black Bean Patties with Corn Relish and Avocado Cream
- Tuesday: Lemon Chicken Orzo Soup
- Wednesday: BBQ Chicken Tacos with Blue Cheese Cole Slaw
- Thursday: leftovers
I am off for my 5K. Between my TGIF beer yesterday afternoon and my lack of water drinking, I am chugging the water now. I have a 90 minute drive up towards Cleveland for the race. The weather looks frightful – snow, rain, and very cold. This…should be interesting! Off I go!