Crunchy Fish Sticks and Veggies with Dipping Sauce
Nutrition per Serving
0
Calories
0g
Protein
0g
Carbs
0g
Fat
Recipe by Allison Fishman
For a kid-friendly and all around people-pleasing dish, try making your own fish sticks, and bake them for a healthy alternative to frying.
Ingredients
8 small red new potatoes
Kosher salt and pepper
12 oz. green beans
3/4 c. panko bread crumbs
1 tbsp. olive oil
1 tsp. paprika
1/4 c. finely chopped fresh flat-leaf parsley
1 1/2 lb. tilapia fillets
1/2 c. light mayonnaise
2 small dill pickles
2 tsp. whole-grain mustard
Lemon wedges
Instructions
Heat the oven to 425 degrees F. Bring a large pot of water to a boil. Add the potatoes and 1 teaspoon salt and cook until just tender, 12 to 15 minutes, adding the green beans during the last 4 minutes of cooking. Drain and run under cold water to cool. Slice the potatoes.
Meanwhile, line a baking sheet with nonstick foil. In a shallow bowl, combine the bread crumbs, oil, paprika, half the parsley, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Cut the tilapia diagonally into 1 1/2-inch-thick strips and coat in the bread crumb mixture, pressing gently to help it adhere. Transfer to the prepared baking sheet and cook until golden brown and opaque throughout, 8 to 10 minutes.
While the fish is cooking, in a medium bowl, combine the mayonnaise, pickles, mustard, and remaining parsley. Serve the fish and vegetables with the dipping sauce and lemon wedges, if desired.
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