These fresh fish sticks can be made in advance and frozen until needed. They can also be served with a homemade carrot-yogurt dipping sauce and are baked instead of fried for a healthier take on a classic.
1 ½ lb(s) tilapia fillets
1 ¼ cups whole wheat breadcrumbs
⅓ cup sweetened shredded coconut
2 Tbsp yellow cornmeal
1 tsp mild curry powder
Kosher salt
1 large egg white
Nonstick cooking spray
Carrot-Yogurt Dipping Sauce⅓ cup 2% Greek yogurt
1 small carrot, peeled and finely grated
2 tsp sweet chile sauce
1 tsp low-sodium soy sauce
1 scallion, finely chopped
Juice of 1/2 lime
Kosher salt
1. Cut the fish into sticks about 3 inches long and 1/2-inch thick. Combine the breadcrumbs, coconut, cornmeal, curry powder and 1/2 teaspoon salt in the bowl of a food processor and pulse until the coconut is coarsely chopped. Dump out into a shallow dish. Whisk the egg white with 1 tablespoon water in another shallow dish.
2. Dip the fish into the egg white, shake off the excess and coat thoroughly in the breadcrumb mixture. Bake immediately, or refrigerate up to 1 hour before baking. To freeze, arrange the breaded fish sticks on a baking sheet and freeze until hard, 1 to 2 hours. Store in re-sealable freezer bags for up to 1 month.
Carrot-Yogurt Dipping Sauce1. Combine the yogurt, carrot, 1 tablespoon water, sweet chile sauce, soy sauce, scallions, lime juice and salt to taste. Wrap and refrigerate until ready to serve.
2. Preheat the oven to 425ºF. Fit a rimmed baking sheet with a baking rack and spray with cooking spray. Generously spray the fresh or frozen fish sticks all over with cooking spray. Arrange on the baking rack and bake, flipping halfway through, until golden and crispy and cooked through, 15 to 20 minutes (if frozen, 20 to 25 minutes). Remove from the oven and season with salt. Serve with the dipping sauce.
Per Serving (includes dipping sauce) Calories: 206; Total Fat: 4.5 grams; Saturated Fat: 2.5 grams; Protein: 27 grams; Total carbohydrates: 15 grams; Sugar: 4 grams; Fiber: 2 grams; Cholesterol: 58 milligrams; Sodium: 253 milligrams
Copyright 2012 Television Food Network, G.P. All rights reserved.
Recipe courtesy of Food Network Kitchen
See more: Bake, Eggs/Dairy, Fish, Kid-Friendly, Vegetables, Healthy
https://www.foodnetwork.ca/recipe/homemade-frozen-fish-sticks/18382/