Tuesday, November 6, 2012

Baked Fish Sticks

I was really pleased with how these came out.  They were really tasty, fairly simple to make, and actually WORKED.  I mean, the crumb coating didn't half fall off or horribly stick to the pan.  And they're a healthy alternative to regular fried fish sticks.  And kid-friendly, I would think.  

I served these alongside my leftover Crockpot Tomato Soup.  Simple and satisfying dinner. (and enough leftover for breakfast! ... IF you're like me and don't particularly care for breakfast food for breakfast)

What you need:

 (I forgot to pay attention to how much of everything I was using, so these are just estimates.  However, with this recipe, it's pretty easy to adjust as you go.  I had to make up a bit more of the crumb mixture halfway through myself)

2 (4-6 oz) fillets of a mild white fish, such as tilapia, swai, or cod (I used swai because I already had some), cut into 1 inch strips
Olive oil spray
1/3 cup flour
2 medium eggs or maybe 1 large one (I still had a little of the 2 medium left), beaten
1 cup panko crumbs
1-2 teaspoons EACH garlic powder, black pepper, and Season-All 

Heat oven to 450 degrees Fahrenheit.  Spray a baking pan with olive oil.  Set up your breading station:  flour in one bowl, eggs in the next, and then the panko crumbs mixed with the seasonings.  Dip each piece of tilapia into the flour, shaking off excess.  Then they go into the eggs, and finally into the panko crumb mixture.  Make sure you fully cover (but shake off extra) at each step.  Place pieces on prepared baking sheet.  Bake for 10-12 minutes, or until lightly browned.  If you want, you can flip the pieces halfway through for more evening browning, but mine were good enough without doing this.

Serve with dipping sauce (recipe below).

Dipping Sauce:

1/4 cup light mayonnaise
1/4-1/3 cup low-fat plain yogurt
1 tablespoon dried parsley
splash of worcestershire
1/2-1 teaspoon lemon juice
1 teaspoons mustard (okay, I cannot really vouch for this, but I was definitely going to put it in, but SOMEHOW I was out of mustard.  Weird.)

Mix everything together and done!

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