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.