Fancy Fish Sticks

Name: Fancy Fish Sticks
Prep time: 40 min
Cook time: 40 min
Total time: 40 min
Yield: 4
Cuisine: Global
Ingredients: 118 milliliters lager-style beer; 0 teaspoons freshly ground black pepper; 1 teaspoons Cajun seasoning; 1 Tbsp canola oil; 79 milliliters unsalted pumpkinseed kernels, toasted; 1 Tbsp Creole mustard (such as Zatarains); 1 large egg; 2 larges egg whites; 118 milliliters all-purpose flour; 1 teaspoons ground chipotle chile pepper; 1 teaspoon ground cumin; 454 grams halibut or other lean white fish fillets (such as cod or pollack), cut into 4 x 1-inch pieces (about 12 pieces); 0 teaspoons kosher salt; 1 Tbsp fresh lime juice; 2 teaspoons fresh lime juice; 4 lime wedges; 59 milliliters reduced-fat mayonnaise; 2 Tbsps creamy mustard blend (such as Dijonnaise); 158 milliliters panko (Japanese breadcrumbs); 59 milliliters fat-free sour cream

You can never have too many main course recipes, so give Fancy Fish Sticks a try. This recipe makes 4 servings with 367 calories, 29g of protein, and 14g of fat each. This recipe covers 23% of your daily requirements of vitamins and minerals. Head to the store and pick up mayonnaise, kosher salt, ground cumin, and a few other things to make it today. It is a good option if you're following a pescatarian diet. From preparation to the plate, this recipe takes approximately 40 minutes.

Instructions

Combine first 5 ingredients in a small bowl, stirring with a whisk. Cover and chill.

Equipment you will use

Whisk

Bowl

Preheat oven to 42

Equipment you will use

Oven

Coat a baking sheet with cooking spray, and spread evenly with oil; heat in oven 12 minutes.

Ingredients you will need

Cooking Spray

Spread

Cooking Oil

Equipment you will use

Baking Sheet

Oven

Combine flour and black pepper in a shallow dish.

Ingredients you will need

Black Pepper

All Purpose Flour

Combine 1/2 cup beer, mustard blend, lime juice, egg whites, and egg in a shallow dish; stir with a whisk until foamy.

Ingredients you will need

Egg Whites

Lime Juice

Mustard

Beer

Egg

Equipment you will use

Whisk

Place panko, pumpkinseeds, cumin, and chipotle pepper in a food processor; pulse 20 times or until coarse crumbs form.

Ingredients you will need

Chipotle Chiles

Cumin

Panko

Equipment you will use

Food Processor

Place panko mixture in a shallow dish.

Ingredients you will need

Panko

Sprinkle fish evenly with salt. Working with one piece at a time, dredge fish in flour mixture. Dip in egg mixture, and dredge in panko mixture until completely covered.

Ingredients you will need

All Purpose Flour

Panko

Fish

Salt

Dip

Egg

Remove preheated baking sheet from oven; place fish on pan, and return to oven.

Ingredients you will need

Fish

Equipment you will use

Baking Sheet

Oven

Frying Pan

Bake at 425 for 15 minutes or until fish flakes easily with fork, turning once.

Ingredients you will need

Fish

Equipment you will use

Oven

Serve immediately with sauce and lime wedges.

Ingredients you will need

Lime Wedge

Sauce

Sustainable Choice: If Pacific halibut is not available, you can use Alaskan pollack and U.S. Pacific cod as alternatives.

Ingredients you will need

Halibut

Cod

Equipment

Recommended wine: Pinot Grigio, Gruener Veltliner, Pinot Noir

Fish on the menu? Try pairing with Pinot Grigio, Gruener Veltliner, and Pinot Noir. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. The Ziobaffan Organic Pinot Grigio with a 4.6 out of 5 star rating seems like a good match. It costs about 17 dollars per bottle.