HealthiNation
HealthiNation
September 11, 2015 |

Fish Sticks

Fish sticks are a childhood classic! Once you see how easy it is to make your own fish sticks, you'll never buy them frozen again.

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Fish sticks are a childhood classic! But fish sticks are rarely made from scratch. This fish stick recipe uses cod, which is a great source of B12 vitamins and protein, another notable benefit is the amount of omega-3 fatty acids which keeps your brain healthy!

Once you see how easy it is to make your own fish sticks, you'll never buy them frozen again. In this episode of Eating by Heart, Colombe demonstrates how to make fish sticks using cod, which is both healthy and widely available across the United States. These fish sticks are given a flavor boost from the garlic butter and terrific texture from Panko bread crumbs. Colombe takes this recipe to the next level with her homemade smokey tartar sauce - a condiment you'll never have to buy again!

 

Ingredients

  • 1 ½ pounds cod
  • 2 cups Panko breadcrumbs
  • 3 egg whites +1 tablespoon water (whisked gently)
  • ½ cup mayonnaise (or veganaise)
  • ¼ cup Ronnybrook garlic butter, melted (you can use unflavored butter too)
  • 1 tablespoon butter +1 tablespoon olive oil for greasing the pan
  • ¼ cup small-diced sweet pickle
  • Salt and pepper for seasoning
  • 1 tablespoon chipotle chili sauce

Instructions

Preheat the oven to 450 degrees Fahrenheit. Cut the cod down the middle then into about 7 or 8 finger sized portions (~1- ½ inch wide and 4 inches long). Add a touch of sea salt to the fish. Melt the garlic butter in a small saucepan. Lay out 3 shallow bowls for dredging the fish, one with the melted butter, one with the egg whites and one with the breadcrumbs. Dredge each of the fish sticks in the garlic butter, egg whites and then finally end with the breadcrumbs. Be sure to press the final layer of breadcrumbs to cover the surface of the fish completely. Lay them on a plate and chill in the refrigerator for 10 minutes. Using a large cast iron skillet or baking sheet, add the unflavored butter and olive oil and heat in the oven. Once hot, remove and swirl the oil and butter to evenly coat the bottom of pan. Lay out the fish sticks so they are not crowding the pan. Bake for roughly 15 minutes, flipping once. Tartar Sauce: makes ¾ cup sauce Mix ½ cup mayonnaise (or veganaise), ¼ cup small-diced pickle, chipotle sauce and salt and pepper. Serves 4-6

Nutrition Information

Recipe Serves: 4
Nutrition Information Based on a Single Serving
Calories 41220%
Fat 28gr43%
Cholesterol 80mg26%
Sodium 474mg20%
Carbohydrates 15gr11%
Fiber 1gr4%
Sugar 3gr6%
Protein 24gr47%

*Percent Daily Value are based on a 2000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Dietary Needs

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