Healthy Homemade Fish Sticks

Phil grew up eating fish sticks on a weekly basis, and he still loves them. However, frozen fish sticks are a little less appealing now that I'm an adult, so I haven't made them in all the years we've been married. SO, when I saw this recipe in the June issue of Cooking Light, I knew I had to try it (website has helpful step-by-step pictures). Don't be deterred by the long ingredients list. Most of them you have on hand, and if you don't you can omit or substitute easily (see my changes in green). Also, I was a little skeptical of the red pepper flakes, Cajun seasoning, and cumin, thinking that it would be too spicy, but it wasn't spicy at all and would even be kid-friendly. I served the fish sticks with steamed broccoli, fresh tomato slices, and homemade squash casserole. I'll definitely be making these again!

Fancy Fish Sticks

• YIELD: 4 servings (serving size: about 3 fish sticks, 2 tablespoons sauce, and 1 lime wedge)
• HANDS-ON: 25 MINUTES
• TOTAL: 40 MINUTES
• 
  

Ingredients

• 1/4 cup reduced-fat mayonnaise
• 1/4 cup fat-free sour cream
• 1 tablespoon Creole mustard (such as Zatarain's) I used Dijon b/c I didn't have Creole mustard
• 2 teaspoons fresh lime juice
• 1/2 teaspoon Cajun seasoning I used Tony's because it's what I had on hand
• Cooking spray
• 1 tablespoon canola oil
• 1/2 cup all-purpose flour
• 1/4 teaspoon freshly ground black pepper
• 1/2 cup lager-style beer
• 1 1/2 tablespoons creamy mustard blend (such as Dijonnaise) I used a blend of mayo & dijon
• 1 tablespoon fresh lime juice
• 2 large egg whites
• 1 large egg
• 2/3 cup panko (Japanese breadcrumbs) I used crumbled Ritz crackers
• 1/3 cup unsalted pumpkinseed kernels, toasted I omitted and added more crackers
• 1 teaspoon ground cumin
• 1/2 teaspoon ground chipotle chile pepper I used a dash of red pepper flakes
• 1 pound halibut or other lean white fish fillets (such as cod or pollack), cut into 4 x 1-inch pieces (about 12 pieces) I used tilapia and it worked great
• 1/4 teaspoon kosher salt
• 4 lime wedges
• 
  

Preparation

• 1. Combine first 5 ingredients in a small bowl, stirring with a whisk. Cover and chill.
• 2. Preheat oven to 425°.
• 3. Coat a baking sheet with cooking spray, and spread evenly with oil; heat in oven 12 minutes.
• 4. Combine flour and black pepper in a shallow dish. Combine 1/2 cup beer, mustard blend, lime juice, egg whites, and egg in a shallow dish; stir with a whisk until foamy. Place panko, pumpkinseeds, cumin, and chipotle pepper in a food processor; pulse 20 times or until coarse crumbs form. Place panko mixture in a shallow dish.
• 5. 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.
• 6. Remove preheated baking sheet from oven; place fish on pan, and return to oven. Bake at 425° for 15 minutes or until fish flakes easily with fork, turning once. Serve immediately with sauce and lime wedges.
• Sustainable Choice: If Pacific halibut is not available, you can use Alaskan pollack and U.S. Pacific cod as alternatives.

Sidney Fry, MS, RD, Cooking Light 
JUNE 2011