Thursday, January 26, 2012


I never know what to write in the introduction to a recipe. That's why I take so many pictures - they're worth a thousand words, right? But for the sake of it, let me tell you that these fish sticks are healthily prepared, baked to golden perfection, and really quite delicious. And the dipping sauce? I came up with it from scratch and it is beyond tasty! Also, keep in mind I normally cook for one - adjust measurements accordingly.

For the fish, you will want to try and get a centre-cut piece, as sticks will be sliced and cooked evenly.

Also, let me apologize for my lack of posting - I have been stupidly busy with school.

Healthy Breaded Fish Sticks with Homemade Dipping Sauce
Inspired by Giada De Laurentiis

For the Fish:
1 large center-cut filet of fish, your choice, skinned - (I used salmon as I recently watched Giada and wanted to try it out, but I think I will go for white fish next time.)
1/2 cup breadcrumbs
1/4 cup flour
1 egg white
2 tbs heaped, grated parmesan cheese
salt and pepper

For the Dipping Sauce:
1 tbs heaped, low-fat sour cream
1 tbs heaped, organic plain yogurt
1 tbs honey-dijon mustard
1 tsp ketchup
1 tsp sugar
1 squeeze fresh lemon juice
salt to taste - i think i used about 1/4 of a tsp

For the fish:
Heat the oven to 415 degrees.

Slice the fish in slices just less than an inch thick. Season with salt on both sides. You'll want to let that sit in the fridge for a little, and then pat the fish sticks with a paper towel to remove the moisture that the salt will produce. Re-season, this time with salt and pepper.

Arrange the flour, beaten egg white, and combination of breadcrumbs and parmesan in respective bowls. Coat the fish - one stick at a time - entirely with flour, being sure to shake off excess, dip it in the egg white, and coat it with breadcrumb mixture. Be sure to really press the crumbs into the fish as this will make it extra crispy and delicious. Do this for all the fish sticks. Place them on a non-stick baking sheet, lightly greased with vegetable oil cooking spray. Lightly spray the fish sticks with the vegetable oil cooking spray as well.

Bake for 15-17 minutes, flipping the sticks 10 minutes in. Be careful, though, as all ovens are different.

For the Dipping Sauce:

As the fish is cooking, combine all the ingredients together and refrigerate until the fish sticks are done baking. Dip, bite, and enjoy!

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