Commercial fish sticks are loaded with fillers and preservatives. Make your own, and you can avoid all that. I'll often double this recipe and freeze half, so I have healthy fish sticks on hand for Noemi for busy nights. Just heat frozen fish sticks in the oven at 400°F for about 15 minutes, or until cooked through.
Ingredients
Tartar Sauce
- 2 tablespoons cilantro, minced
- 2 tablespoons mayonnaise
- 1 serrano pepper, seeded and minced
- 1 clove garlic, peeled, smashed and finely minced
- sea salt and freshly ground pepper, to taste
Fish Sticks
- 1 cup low-fat buttermilk
- 1 egg, lightly beaten
- 1-1/2 cups panko bread crumbs
- 1/4 cup whole wheat flour
- 1 pound halibut fillets (or other firm, white fish), cut across the grain into 1-inch strips
- 3 tablespoons canola oil, divided
Remaining ingredient
- lemon wedges
Instructions
- To prepare tartar sauce, combine first 4 ingredients with a pinch of salt and pepper.
- To prepare fish sticks, whisk together buttermilk and egg in a shallow dish. Combine panko breadcrumbs, flour, salt, and pepper in zip-top bag.
- Just before cooking, dip fish in milk mixture, and add to crumb bag. Shake well, pressing the crumbs into the fish.
- Heat 2 tablespoons oil in a large nonstick skillet over medium-high heat. When oil is hot, add half the fish to the pan, leaving enough room between pieces for air to circulate. Cook 3 minutes on each side, or until fish flakes easily when tested with a fork. Remove to a plate lined with paper towel. Heat remaining 1 tablespoon of oil, and cook remaining fish.
- Serve with tartar sauce and lemon wedges.
Servings: 4
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