Fish sticks are usually deep-fried and dipped in a heavy tartar sauce. This healthier, homemade version uses fresh fish, and is baked instead of fried—saving you lots of calories and unhealthy fat. In this RA recipe you'll be using healthy fat (olive oil) in place of trans fat, which is still found in many popular fried foods and even in some types of fried-food breading. Trans fat is the most unhealthy fat on the market.
- Feeling pain in your joints? Ask at the fish counter if they can cut your fish into strips for you.
- For an even easier recipe, buy your favorite prepared honey mustard to use as a dip.
Fish
1/2 teaspoon olive oil
1 1/2 cups panko (Japanese) bread crumbs or plain bread crumbs
1/2 teaspoon kosher salt
1/2 teaspoon coarsely ground black pepper
1 teaspoon paprika
1 pound boneless tilapia, lemon sole filet, or cod filet
2 large eggs, beaten
Sauce
2 tablespoons honey
1 tablespoon Dijon mustard
Preheat oven to 450°F. Line a baking sheet with aluminum foil and lightly grease with oil. Set aside.
In a medium bowl, combine bread crumbs, salt, pepper, and paprika. Mix well.
Slice fish into equal slender pieces. Gently submerge each piece into beaten eggs, making sure to coat entire surface area with egg.
Immediately transfer each piece of fish separately into bowl with bread crumb mixture; coat and cover with seasoned bread crumbs.
Spread breaded fish sticks across a prepared baking sheet. Bake for 10 to 12 minutes, or until fish is completely cooked through. Remove from heat and let sit for 3 to 5 minutes before serving.
In a small bowl, combine honey and mustard. Mix well. Serve as a dipping sauce with warm fish sticks.
Recipe developed by dietitian and nutritionist Elizabeth Fassberg MPH, RD
Note: These tips should not replace advice from your physician. Always check with your physician before making any changes to your eating habits.