From the kitchen of One Perfect Bite...I found this recipe in Family Circle magazine over a year ago and I clipped it with the intention of testing it at some point during Lent. I want the book of life to note that I did get to it, albeit a year later than I had intended. The recipe caught my eye because the fish sticks looked appealingly crunchy and the breading used to coat them contained cornflakes as well as flour and bread crumbs. I was curious to see if the cornflakes would improve the texture of the fish sticks, which are baked rather than fried. They do. The recipe is figure friendly and it is a significant improvement on what would normally be a highly caloric meal. I'm happy to report that the fish sticks are terrific when prepared this way. I served them with a low-calorie broccoli slaw which is always a nice foil for fish. It takes about 30 minutes to assemble the various elements of this meal. The recipe is simple and those of you who fast and abstain during Lent might want to give this easy meal a try. Here's the recipe.
Crispy Fish Sticks with Coleslaw and Sweet Chili Dipping Sauce...from the kitchen of One Perfect Bite courtesy of Family Circle magazine
1/2 cup unseasoned bread crumbs
1/2 cup corn flake crumbs
3/4 teaspoon seasoned salt
1/2 cup all-purpose flour
3 egg whites, lightly beaten
1 pound tilapia or cod fillets, cut into 1/2 x 3-inch strips
1/2 cup Thai-style sweet red chili sauce
1 scallion, chopped
1) Heat oven to 450 degrees F. Place a wire rack on a baking sheet and coat with nonstick cooking spray.
2) Whisk together bread crumbs, corn flake crumbs and seasoned salt in a shallow dish. Place flour in a second dish and egg whites in a third dish.
3) Coat each fish strip with flour, dip in egg white and coat with bread crumb mixture. Place on prepared pan.
4) Coat breaded fish sticks with cooking spray. Bake at 450 degrees F for 10 minutes or until lightly browned.
5) Combine chili sauce and scallion. Serve fish sticks with the chili dipping sauce and Broccoli-Carrot Slaw. Yield: 4 servings.
In a large bowl, whisk together 1/4 cup rice vinegar, 2 tablespoons reduced-fat mayonnaise and 1 teaspoon sugar. Add 1 bag (12 ounces) broccoli slaw, 1/2 cup shredded carrots and and 2 sliced scallions and toss to coat with dressing. Cover and refrigerate until ready to serve.
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Four Years Ago Today: Moroccan Chicken