Thursday, February 23, 2012

Conflicted Chef- Fish Sticks

Yesterday was Ash Wednesday, which signals the beginning of the Lenten season and with that meatless Fridays for my family. Many Fridays we find ourselves in the frozen food aisle of the grocery store picking out fish sticks. This year we decided to try our hand at some homemade, with a healthy twist, sticks. We found a recipe at Eating Well and tweaked it a little to make it our own.

You will need:

  • Canola oil cooking spray
  • 1 cup whole-wheat dry breadcrumbs (just toast some whole wheat bread to make your own super-fast breadcrumbs)
  • 1 cup whole-grain cereal flakes
  • 1 teaspoon pepper
  • 1/2 teaspoon garlic powder
  • 1  teaspoon sweet paprika
  • 1/4 teaspoon salt
  • 1/2 cup all-purpose or whole wheat flour (we like to use half/half of the flours)
  • 2 large egg whites, beaten
  • 1 pound tilapia fillets, cut into 1/2-by-3-inch strips

First spray a wire rack and set on a baking sheet and place in a 450 degree oven.


Next put the bread crumbs, cereal flakes, pepper, garlic, paprika, and salt in a food processor. Pulse until the cereal flakes are finely ground.

Transfer the mixture to a shallow dish. In another shallow dish put the flour. And one more shallow dish for the egg whites.


Take the fish and first dredge in the flour, then the egg whites and finally coat with the bread crumb mixture.


Place on the wire rack and bake in the oven for about 10 minutes or until the fish is baked through.


Sophie made and easy and healthier version of tartar sauce for us.


She just mixed together some low-fat mayo. We like the kind made with olive oil. Added some salt, pepper, minced onions, capers, and lemon juice. She did all this to taste. Just experiment and see what you can come up with. You could even use low-fat Greek yogurt instead of the mayo. Try whatever suits your taste, and most importantly what you already have on hand.

This dish received 5 smiles, even though it’s not the usual beer battered fish we so enjoy, it is a nice alternative.

Have you ever made fish sticks? What is your favorite way to eat fish?

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Coleen Patrick said...

I love fish and tartar sauce! When I was in college that was my fave sandwich at McDs. Nowadays I broil most of our fish--but every now and then it's great to do a fish and chips night. Yum!

Jessica Nelson said...

Yum! We never eat from-the-store-fish because hubs makes fresh fish he's caught. Never did fish sticks but he has all sorts of yummy ways to cook it.
Great pics.

Pat O'Dea Rosen said...

The combo of wholewheat bread crumbs and wheat cereal flakes is genius.

Marcy Kennedy said...

We hate fish, but love fish sticks (weird I know). I have the worst time finding a healthy brand of fish sticks, so I'm printing this recipe off to try this coming week. I look forward to the recipes you share each week :)