Your kids (and secretly, you!) love super-convenient frozen fish sticks, but you would likely prefer to put a more nutritious meal on the table that doesn’t come with a side of freezer burn. This makeover of the frozen finger-food delight takes them out of the nutrition doghouse by relying on higher quality ingredients to net a fresher tasting meal. And the tangy tartar sauce is seriously dunk-worthy.
Tips
- Placing breaded fish on a metal rack in the oven helps them get extra crispy by allowing air to better circulate around the sticks.
- To make sure you’re reeling in sustainable fish for these sticks, choose from the best options listed on the Vancouver Aquarium’s Ocean Wise Seafood Program (seafood.ocean.org). Other fish options include sustainable halibut, catfish, and cod.
Fish Sticks with Tartar Sauce
Ingredients
- 1 lb (450 g) sustainable tilapia fillets, cut into 1/2 x 3 in (1.25 x 7.5 cm) strips
- 2 cups (500 mL) whole grain or gluten-free cereal flakes
- 1/3 cup (80 mL) roasted pumpkin seeds
- Zest of 1 lemon
- 1 tsp (5 mL) garlic powder
- 1 tsp (5 mL) paprika
- 1/3 cup (80 mL) brown rice flour
- 2 large organic egg whites
- 2 tsp (10 mL) grapeseed oil or sunflower oil
- 1/3 cup (80 mL) plain Greek yogurt
- 1/3 cup (80 mL) sour cream
- 2 Tbsp (30 mL) finely chopped dill pickle
- 1 Tbsp (15 mL) pickle juice
- 1 Tbsp (15 mL) lemon juice
- 2 tsp (10 mL) Dijon mustard
- Salt and pepper, to taste
Nutrition
Per serving:
- calories403
- protein37g
- fat14g
- saturated fat4g
- trans fat0g
- carbohydrates35g
- sugars4g
- fibre4g
- sodium321mg
Directions
01
Preheat oven to 425 F (220 C). Set greased metal rack on baking sheet. Season fish with salt.
02
In food processor, place cereal flakes, pumpkin seeds, lemon zest, garlic powder, and paprika and pulse until coarsely ground. Transfer to shallow dish.
03
In second shallow dish, place rice flour and in third shallow dish, egg whites. Dredge each strip of fish in flour, dip in egg whites, and then coat all sides with cereal mixture. Place fish strips on prepared rack. Lightly brush tops of breaded fish with oil.
04
Bake until fish is cooked through and coating is golden brown, about 10 minutes.
05
In small bowl, stir together yogurt, sour cream, pickle, pickle juice, lemon juice, mustard, and a couple dashes of salt and pepper. Serve fish sticks with tartar sauce.
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
READ THIS NEXT
SEE MORE »
Greek Turkey Burger Bites
Ever thought about making burgers as an appetizer or as a potluck meal for friends and family? Try making your favourite burger into bite-sized portions. They might be small in size, but they won’t be small in flavour. These burgers also pair well with a Greek salad for a delicious mid-week lunch or dinner. Fresh is best Squeeze fresh lemon on patties while cooking to give them the fresh zing of citrus.
Italian Portobello Mushroom Burger with Artichoke Tapenade
What worldwide vacation is complete without a stop in Italy? Dad won’t miss the meat in this flavourful mushroom alternative complete with Italian spices and a zesty vegetable tapenade. Portobellos have a uniquely “meaty” texture and act as a sponge to lock in loads of flavour. This meaty plant-based burger is sure to become a favourite—even with any meat-lovers in your life. Custom-made! Don’t be afraid to customize your burger buns to fit your patties. If your bun’s too big, trim off excess and save the trimmed bits of bread, but don’t discard. Instead, cut into small cubes; drizzle with some olive oil, sea salt, and seasonings of choice; bake at 350 F (180 C) for 10 to 15 minutes, and you’ll have delicious homemade croutons for use in soups and salads throughout the week.
Asian Shrimp Burger with Bean Sprout Slaw and Fresh Mango
Next stop, Asia! This shrimp burger combines classic Asian flavours with unique toppings for rich umami flavour with the saltiness of the ocean. Whether served on a bun or over rice in a more traditional Asian-style meal, try some unique miso yogurt or wasabi mayo dressing for a fabulous flavour bomb. Keep those burgers juicy Place raw patties on a plate or tray, and cover and freeze or refrigerate for 15 to 30 minutes to keep them together and to lock in moisture.
Jamaican Jerk Pork Sliders with Grilled Pineapple and Tangy Slaw
While on your burger journey, visit Jamaica, where you’ll find the spicy jerk flavours native to this beautiful island. Maple syrup adds a unique, sticky sweetness, while fresh lime juice highlights the fresh, tangy flavours of the Caribbean. Try making your own jerk seasoning or purchase store-bought for an easy shortcut.