Lunch: Crunchy Fish Sticks with Carrot-Apple Slaw

Recipe by Frank P. Melodia Battered in a crispy, spicy coating, these fish sticks and the healthy veggie slaw served alongside make a quick and satisfying weeknight dinner.

This recipe includes superfoods such as:

Honey

Health benefits of Crunchy Fish Sticks with Carrot-Apple Slaw

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health.

Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefits against oxidative stress and inflammation. These antioxidants can help combat the damage caused by free radicals, which are linked to chronic conditions such as heart disease and cancer. Furthermore, the natural sugars in honey can provide a quick energy boost, making it an excellent option for a pre-workout snack or a natural sweetener in beverages and meals.

Honey's benefits extend beyond its nutritional profile. Its antimicrobial properties make it a natural remedy for wounds and burns, promoting healing by providing a moist environment and acting as a barrier to infection. Additionally, honey has been used for centuries to soothe sore throats and coughs, thanks to its ability to coat the throat and reduce irritation.

However, it's important to consume honey in moderation. While it is a healthier alternative to refined sugar, it is still a form of sugar and can contribute to weight gain and other health issues if consumed in large amounts. For individuals with diabetes or those monitoring their blood sugar levels, it's crucial to account for honey's GI and its effects on blood sugar.

Choosing raw, unprocessed honey can also maximize its health benefits. Raw honey is more likely to retain its antioxidants and other beneficial compounds that can be lost during processing. Incorporating honey into your diet can be as simple as adding it to yogurt, drizzling it over oatmeal, or blending it into smoothies. Its natural sweetness and health-promoting properties make honey a superfood worth including in a healthy, balanced diet.

Ingredients

1/3 c. all-purpose flour
2/3 c. yellow cornmeal
3 large egg whites
1 tsp. kosher salt
1 tsp. garlic hot pepper sauce
1 1/2 lb. tilapia or catfish fillets
2/3 c. canola oil
1/4 c. tartar sauce
3 tbsp. honey mustard

Instructions

Fish sticks: Heat oven to 275 degrees F. Place flour and cornmeal on separate sheets of waxed paper. Whisk egg whites, salt, and hot pepper sauce in a small bowl. Dredge fish sticks first in flour (tapping off excess), then in egg mixture, then in cornmeal until coated. Place sticks on a baking sheet lined with foil (for easy cleanup).
Heat oil in a large skillet over medium heat until rippling. In 2 batches, cook fish sticks until golden brown and opaque, 4 to 5 minutes, turning sticks halfway through. Transfer to a wire rack and keep warm in oven while cooking second batch.
Slaw: In a medium bowl, whisk yogurt, shallots, lemon juice, and tarragon until blended. Add apples, carrots, and cranberries and toss. Mix honey-mustard and tartar sauce and serve with fish sticks and slaw.

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