Ditch the frozen boxed versions! These homemade, crunchy fish sticks are tastier and freshly made at home, plus they're gluten free! Serve with ketchup or this yogurt-based honey mustard sauce.
Preparation Time: 25 min
|For the fish:|
|1||pound||firm, white fish fillets (like cod or halibut)|
|1||Tablespoon||low fat milk|
|3/4||cup||crushed LAY'S Lightly Salted Potato Chips (about 45 chips)|
|For dipping sauce:|
|3/4||cup||plain nonfat Greek yogurt|
|1||Tablespoon||gluten free Dijon mustard|
Approximate Nutrient Content per serving:
|Calories From Fat:||81|
Nutrition Facts Per Serving (5 fish strips + 2 tablespoons dipping sauce).
Please Note: Nutritional values listed may vary from final results depending on actual measurements, products and brands used to prepare the recipe.
Preheat oven to 450 degrees F
Pat fish dry. Cut into approximately 30 (2-inch x 3/4- inch) strips.
To coat the fish, arrange an assembly line with three large bowls. In first bowl, add cornstarch. In second bowl, add egg and milk; whisk together. In third bowl, add crushed potato chips.
Add half of the fish strips in first bowl with cornstarch; toss to coat.
Next, add fish to egg mixture; toss to coat (let excess egg wash drip off before proceeding to next step.)
Lastly, add to potato chip mixture and toss to coat. Place coated fish on a plate. Repeat coating process with remaining fish.
Line a baking sheet with aluminum foil and coat with cooking spray. Arrange fish strips on foil and bake for 12 -14 minutes or until fish is cooked through, turning fish strips over halfway through cooking process. Remove from oven.
To make dipping sauce, whisk yogurt, mustard and honey together in a small bowl. Serve immediately with fish sticks.
Please note that some ingredients and brands may not be available in every store.
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