April 17, 2014

Healthy Fish Sticks & Tartar Sauce

Healthy Fish Sticks & Tartar Sauce | hardparade.blogspot.com
To all the Doctor Who fans - I was tempted to call this Fish Fingers & Custard but decided to not get my geek on and simply stick with fish sticks. 

You'd think healthy fish sticks were a myth but they're easy to make and even come with a healthy side of homemade tartar sauce! I love dill and though I usually prefer fresh to dried herbs, dill is one that I don't mind buying in those little squeeze tubes because who really uses an entire bunch of dill? There isn't much of a difference in taste if you use one or the other for the sauce but obviously the consistency will change. 

Healthy Fish Sticks & Tartar Sauce
Recipe modified from Cooking Light
Serves: 4, PointsPlus: 6, Serving Size: 6-oz. fish, 2 tbsp sauce
Ingredients:
  • 2 egg whites, beaten
  • 1 cup panko breadcrumbs
  • 1/2 tsp paprika
  • 3/4 tsp onion powder
  • 3/4 tsp garlic powder
  • 4 6-oz. white fish fillets such as cod or haddock, cut into sticks
  • Salt and pepper
  • 1/4 cup light mayo
  • 2 tbsp finely chopped bread & butter pickle
    1 tsp fresh lemon juice
  • 1 tsp dill
  • lemon wedges for serving
Directions:
  • Preheat the oven broiler to high
  • Place egg whites in a shallow dish. Combine panko, paprika, onion and garlic powder in another shallow dish. Season the fish evenly with salt and pepper. Dip each fish fillet into the egg whites, then into the panko mixture, then place on a pan coated with cooking spray
  • Broil fish sticks 4 minutes on each side or until desired doneness
  • While the fish is cooking, combine mayo, pickle, lemon juice, and dill. Serve with fish and lemon wedges (and green beans!)
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