Oven Fried Fish Sticks with Tartar Sauce
By á-45260
Serving: 5 fish sticks, 3T tartar sauce.
Per serving:
279 calories, 19.3 Carbohydrates, 29g Protein, 8.6 g Fat (1.4g saturated), 0.8g Fiber, 91mg Cholesterol, 592mg sodium
Ingredients
- Fish Sticks:
- 1 C All purpose flour
- 1 1/2 C Panko (Japanese bread crumbs)
- 3 T Water
- 1 Large egg, lightly beaten
- 1 1/4 LB cod fillets (1/2-in thick)
- Cooking Spray
- 1/2 tsp kosher salt
- Tartar Sauce:
- 1/3 C light Mayonnaise
- 2 T chopped kosher dill pickles
- 1 T chopped fresh parsley
- 1 T capers, rinsed, drained, & chopped
- 1 T fresh lemon juice
Details
Preparation time 25mins
Cooking time 45mins
Preparation
Step 1
Preheat oven to 375 degrees.
To prepare fish sticks:
Place flour in a bowl or shallow dish. Place panko in a second bowl or shallow dish. Combine 3 T water and egg in a third shallow dish or bowl, stirring with a whisk.
Cut fish into 20 (4 x 1/2-in) strips. Dredge fish in flour, shaking off excess. Dip fish in egg mixture and dredge in bread crumbs. Place on a baking sheet coated with cooking spray. Coat fish with cooking spray.
Bake at 375 degrees for 30 minutes or until crisp. Sprinkle fish sticks with salt.
To prepare tartar sauce:
Combine all sauce ingredients in a small bowl. Serve with fish.
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