Fish Sticks with Tartar Sauce

Updated:Apr 25,2014

 

SCwH-Fish Sticks with Tartar Sauce

Fish Sticks with Tartar Sauce

Description

American

4 servings

About $3.10 per serving

Tartar Sauce
1/2 cup fat- free sour cream
1 tablespoon low sugar sweet pickle relish
  1. Combine sour cream and relish, mix well, cover and chill.
Fish Sticks
1 pound cod (or other lean white fish, such as halibut or tilapia), bones and skin removed, cut into 3x1 inch strips (about 0.5 oz each)
1/2 cup whole wheat breadcrumbs
1/4 cup whole unsalted, unoiled almonds
1/4 teaspoon garlic powder
1/8 teaspoon cayenne pepper
1/4 cup all purpose whole wheat flour
1/4 teaspoon black pepper
2 egg whites
1 whole egg (whites and yolk)
1 teaspoon fresh lime juice, or from the jar
Cooking spray

  1. Preheat oven to 425° F.
  2. Combine tartar sauce ingredients, mix well, cover and chill. 
  3. In a food processor, place breadcrumbs, almonds, garlic powder and cayenne. Pulse mixture until almonds and breadcrumbs are the same size (small, fine crumbs).
  4. To prepare batter for fish, you will need three separate, shallow bowls. In the first, combine flour and pepper. In the second, quickly whisk together eggs and lime juice until little foamy bubbles begin to form. In the third bowl, carefully pour the prepared almond and breadcrumb mixture.
  5. Preheat a baking sheet by placing in preheated oven for about 10 minutes. Carefully place each strip of fish into each bowl starting with flour, then egg mixture and finally the breadcrumb mixture. Make sure each fish strip is covered completely and excess batter is shaken off.
  6. Coat preheated baking sheet well with cooking spray and place fish sticks in a single layer on pan.
  7. Cook for 8 minutes, carefully flip each fish stick over and continue cooking for 7 minutes. Serve with tartar sauce for dipping.

Get the Kids Involved: Making the tartar sauce and battering the fish sticks are safe and fun steps to involve kids in this recipe. Make sure the kids wash their hands after battering the fish sticks!


Per serving:
Calories271
Total Fat7.0 g
Saturated Fat1.0 g
Trans Fat0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat3.5 g
Cholesterol 100 mg
Sodium176 mg
Carbohydrates21 g
Dietary Fiber3 g
Total Sugars4 g
Protein 30 g

Recipe copyright © 2014 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.

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