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Published on May 25, 2017

fish sticks

Fish sticks recipe

Try these tasty fish sticks. Panko bread crumbs give them a crispy crust. Plus, you can dip to your heart's content with this healthy tartar sauce.

 Makes 6 servings

Ingredients 

  • 1 large egg
  • 1 cup panko bread crumbs
  • 2 tsp. Old Bay seasoning
  • 1 Tbsp. olive oil
  • ¼ tsp. black pepper, or to taste
  • 4 tilapia fillets (about 5 oz. each), cut into 3-inch strips

Tartar Sauce

  • ½ cup nonfat plain yogurt
  • ½ cup nonfat cottage cheese
  • 1 Tbsp. lemon juice
  • 1 Tbsp. minced red onion
  • 1 Tbsp. sweet or dill pickle relish
  • 1 Tbsp. minced fresh parsley

Preparation

Preheat oven to 475°. Line a baking sheet with foil.

In a shallow bowl, slightly beat the egg. In another bowl, combine panko, Old Bay, oil and black pepper. Dip the tilapia into the egg, shaking off excess, then into panko mixture, making sure to cover completely. Place breaded fish on prepared baking sheet. Bake until browned, 12 to 15 minutes.

Meanwhile, in a blender, blend yogurt and cottage cheese until smooth. Transfer to a small bowl and add lemon juice, red onion, relish and parsley. Serve fish sticks with tartar sauce.

Nutrition facts: about 4 fish sticks plus 2 Tbsp tartar sauce: 198 calories, 5g fat, 0g saturated fat, 79mg cholesterol, 408mg sodium, 13g carbohydrates, 0g fiber, 24g protein

Copyright 2017 © Baldwin Publishing, Inc. All rights reserved. Any duplication or distribution of the information contained herein is strictly prohibited.

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