Heart Healthy
Your kids are sure to love this classic, American, kid-friendly entrée with a nutritious spin to it!
Print Recipe
Fish Sticks with Tartar Sauce
Your kids are sure to love this classic, American, kid-friendly entrée with a nutritious spin to it!
-
Servings:
4
Ingredients
Fish Sticks
-
1 lb. cod -
1/2 cup bread crumbs -
1/4 cup almonds -
1/4 tsp. garlic powder -
1/8 tsp. cayenne pepper -
1/4 cup flour -
1/4 tsp. black pepper -
2 egg whites -
1 egg (whites and yolk) -
1 tsp. lime juice -
Cooking spray
Tartar Sauce
-
1/2 cup sour cream -
1 Tbsp. pickle relish
Directions
Tip: Click on step to mark as complete.
-
Preheat oven to 425° F. -
Combine tartar sauce ingredients, mix well, cover and chill. -
In a food processor, place breadcrumbs, almonds, garlic powder and cayenne. Pulse mixture until almonds and breadcrumbs are the same size (small, fine crumbs). -
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. -
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. -
Coat preheated baking sheet well with cooking spray and place fish sticks in a single layer on pan. -
Cook for 8 minutes, carefully flip each fish stick over and continue cooking for 7 minutes. Serve with tartar sauce for dipping.
Tip: 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!
Nutrition Facts
Fish Sticks with Tartar Sauce
Calories
Protein
FiberNutrition Facts
| Calories | 271 | |
|---|---|---|
| Total Fat | 7.0 g | |
| Saturated Fat | 1.0 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 1.5 g | |
| Monounsaturated Fat | 3.5 g | |
| Cholesterol | 100 mg | |
| Sodium | 176 mg | |
| Total Carbohydrate | 21 g | |
| Dietary Fiber | 3 g | |
| Sugars | 4 g | |
| Protein | 30 g | |
-
Servings:
4
Ingredients
Fish Sticks
-
1 lb. cod -
1/2 cup bread crumbs -
1/4 cup almonds -
1/4 tsp. garlic powder -
1/8 tsp. cayenne pepper -
1/4 cup flour -
1/4 tsp. black pepper -
2 egg whites -
1 egg (whites and yolk) -
1 tsp. lime juice -
Cooking spray
Tartar Sauce
-
1/2 cup sour cream -
1 Tbsp. pickle relish
Directions
Tip: Click on step to mark as complete.
-
Preheat oven to 425° F. -
Combine tartar sauce ingredients, mix well, cover and chill. -
In a food processor, place breadcrumbs, almonds, garlic powder and cayenne. Pulse mixture until almonds and breadcrumbs are the same size (small, fine crumbs). -
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. -
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. -
Coat preheated baking sheet well with cooking spray and place fish sticks in a single layer on pan. -
Cook for 8 minutes, carefully flip each fish stick over and continue cooking for 7 minutes. Serve with tartar sauce for dipping.
Tip: 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!