Oven-Fried Fish Sticks With Tartar Sauce From 'Lighten Up, America!

Name: Oven-Fried Fish Sticks With Tartar Sauce From 'Lighten Up, America!
Prep time: 50 min
Cook time: 50 min
Total time: 50 min
Yield: 4
Cuisine: Global
Ingredients: 1 Tbsp capers, rinsed, drained, and chopped; 567 grams cod fillets (1/2 inch thick); 1 large egg, lightly beaten; 1 Stick Fish; 237 milliliters 4.5 ounces all-purpose flour (about; 1 Tbsp chopped fresh parsley; 2 Tbsps chopped kosher dill pickles; 1 teaspoons kosher salt; 1 Tbsp fresh lemon juice; 79 milliliters light mayonnaise; 355 milliliters panko (Japanese breadcrumbs); 1 Tbsp finely chopped red onion; 3 Tbsps water

You can never have too many main course recipes, so give Oven-Fried Fish Sticks With Tartar Sauce From 'Lighten Up, America! a try. This recipe serves 4. One serving contains 383 calories, 33g of protein, and 8g of fat. This recipe covers 22% of your daily requirements of vitamins and minerals. Head to the store and pick up capers, panko, lemon juice, and a few other things to make it today. To use up the kosher salt you could follow this main course with the Low Fat Crumbs Cake (Kosher-Dairy) as a dessert. From preparation to the plate, this recipe takes around 50 minutes. It is a good option if you're following a dairy free and pescatarian diet.

Instructions

Preheat oven to 375°F.

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Oven

To prepare fish sticks, place flour in a shallow dish or bowl.

Ingredients you will need

All Purpose Flour

Fish

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Bowl

Place breadcrumbs in a second shallow dish or bowl.

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Breadcrumbs

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Bowl

Combine 3 tablespoons water and egg in a third shallow dish or bowl, stirring with a whisk.

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Water

Egg

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Whisk

Bowl

Cut fish into 20 (4 x 1/2–inch) strips. Dredge fish in flour, shaking off excess. Dip fish in egg mixture, and dredge in breadcrumbs.

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Breadcrumbs

All Purpose Flour

Fish

Dip

Egg

Place on a baking sheet coated with cooking spray. Coat fish with cooking spray.

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Cooking Spray

Fish

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Baking Sheet

Bake at 375°F for 30 minutes or until crisp.

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Oven

Sprinkle fish sticks with salt.

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Fish

Salt

To prepare tartar sauce, combine all sauce ingredients in a small bowl.

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Tartar Sauce

Sauce

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Bowl

Serve tartar sauce with fish.

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Tartar Sauce

Fish

Equipment

Ingredients

Servings:

1Tbsp

capers, rinsed, drained, and chopped 567grams

cod fillets (1/2 inch thick)1large

egg, lightly beaten 1Stick

Fish 237milliliters

4.5 ounces all-purpose flour (about 1Tbsp

chopped fresh parsley 2Tbsps

chopped kosher dill pickles 1teaspoons

kosher salt 1Tbsp

fresh lemon juice 79milliliters

light mayonnaise 355milliliters

panko (Japanese breadcrumbs)1Tbsp

finely chopped red onion 3Tbsps

water

Recommended wine: Pinot Grigio, Gruener Veltliner, Pinot Noir

Pinot Grigio, Gruener Veltliner, and Pinot Noir are my top picks for Fish. 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 Alois Lageder Terran Alpina Pinot Grigio Vigneti delle Dolomiti with a 4.3 out of 5 star rating seems like a good match. It costs about 16 dollars per bottle.