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Fish Sticks

Heart Healthy Fish Sticks Recipe

                   
Fish Sticks
Try these flaky, crisp fish sticks served with healthy tartar sauce for a kid-friendly dish. Use pantry staples like panko breadcrumbs, sweet pickle relish, and seafood seasoning to serve up an easy but enticing fish recipe.
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Ingredients
Recipe yields 6 servings
1 large egg
1 cup panko bread crumbs
2 tsp Old Bay® seasoning
1 Tbsp olive oil
1/4 tsp black pepper, or to taste
4 tilapia fillets (5 oz each), sliced into 3-inch sticks
1/2 cup nonfat plain yogurt
1/2 cup nonfat cottage cheese
1 Tbsp lemon juice
1 Tbsp minced red onion
1 Tbsp sweet pickle relish or dill pickle relish
1 Tbsp minced fresh parsley
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Directions
Step 1

Preheat oven to 475°. Line a baking sheet with foil.

Step 2

In a shallow bowl, slightly beat the egg. In another bowl, combine panko, Old Bay®, oil and black pepper. Dip the tilapia into the egg, shaking off excess, then into panko mixture, making sure to cover completely.

Step 3

Place breaded fish on prepared baking sheet. Bake until browned, 12 to 15 minutes.

Step 4

Meanwhile, in a blender, blend yogurt and cottage cheese until smooth. Transfer to a small bowl and add lemon juice, red onion, relish and parsley. Serve fish sticks with tartar sauce.

Time: 30 minutes
Servings: 6
Calories: 198
Make this for: Healthy Kids
Dietary Review:
dietary-image
Jane Schwartz, RDN, CLT
This recipe has been reviewed by a dietitian.
Nutrition Info
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Nutrition facts
Serving Size: 4 fish sticks, 2 Tbsp sauce
Per serving:
calories:198
total fat:5g
sat fat:0g
cholesterol:79mg
sodium:408mg
total carb:13g
fibers:0g
proteins:24g

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Heart Healthy Fish Sticks Recipe
Ingredients
Recipe yields 6 servings
1 large egg
1 cup panko bread crumbs
2 tsp Old Bay® seasoning
1 Tbsp olive oil
1/4 tsp black pepper, or to taste
4 tilapia fillets (5 oz each), sliced into 3-inch sticks
1/2 cup nonfat plain yogurt
1/2 cup nonfat cottage cheese
1 Tbsp lemon juice
1 Tbsp minced red onion
1 Tbsp sweet pickle relish or dill pickle relish
1 Tbsp minced fresh parsley
Directions
Step 1

Preheat oven to 475°. Line a baking sheet with foil.

Step 2

In a shallow bowl, slightly beat the egg. In another bowl, combine panko, Old Bay®, oil and black pepper. Dip the tilapia into the egg, shaking off excess, then into panko mixture, making sure to cover completely.

Step 3

Place breaded fish on prepared baking sheet. Bake until browned, 12 to 15 minutes.

Step 4

Meanwhile, in a blender, blend yogurt and cottage cheese until smooth. Transfer to a small bowl and add lemon juice, red onion, relish and parsley. Serve fish sticks with tartar sauce.

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