Fish Sticks
Kid Friendly" Fish Sticks
It doesn’t matter how good a recipe is for
you…if you can’t get the kids to eat it! Here’s
a crunchy (and healthier) version of those
frozen fish sticks you find at the store. Be
sure and cut them into “finger friendly
strips”…it’s always more if you can eat with
your hands!
Although cod is stated in the ingredients, this
recipe will work well using tilapia or white
fish fillets. This recipe allows a generous ½
pound of fish per serving……so it could
easily feed more than the 6 people it
suggests, by serving smaller portions.
If you prefer more sauce…..try doubling the
recipe & also if you make the sauce a day or
two ahead, the flavors will have time to blend
and be even tastier.
This is a great recipe for kids of all ages
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Ingredients:
* SAUCE: ½ cup mayonnaise
* ¼ cup sweet pickle relish (or to taste)
* ¼ teaspoon garlic powder (or to taste)
* 2 tablespoon fresh lemon juice
* salt and pepper
* FISH STICKS: 10 cups corn flakes
* 2 tablespoon grated lemon peel
* ½ cup butter, melted
* ¼ cup fresh lemon juice
* 3 lbs cod fish fillets, cut into about 3/4-inch strips
Directions:
Serves: 6 large (1/2#) portions
45 min 35 min prep
Set oven to 475º, use middle rack.
1. SAUCE: combine the mayo, sweet relish,
garlic powder and lemon juice; whisk to
blend and season with salt and pepper.
Cover and refrigerate until ready to use.
2. Coarsely chop the cornflakes with a pinch
of seasoning salt and black pepper in a
food processor (leave the crumbs
coarse, don't grind to a fine texture).
Transfer the crumbs to a bowl and mix in
the lemon peel. * No processor: try putting
the cereal in a ziplock bag and coarsely
crushing with a rolling pin.
3. In a small bowl combine the melted butter
and ¼ cup fresh lemon juice whisk until
well combined.
4. Season the fish with black pepper (and
more salt if desired) then brush the fish
with the lemon butter to coat on all sides.
5. Dip the fish into the cornflake mixture
coating completely.
6. Arrange the fish on a lightly greased baking
sheet & sprinkle with any remaining
cornflake mixture. Bake fish for about 7-
10 minutes (depending on the size of the
fish strips). Fish should be white & “flaky”
when tested with a fork.
Nutrients:
Calories: 591 (calories from fat 213),
total fat 23.8g, protein 44.1g.,
total carbohydrate 52.3g., cholesterol 143mg.,
sodium 830mg,potassium 1008mg,
vitamins: A 1571mcg, B6 2.26mg,
B12 6.6mcg, C 22mg, vitamin E 1mcg,
calcium 49mg, magnesium 79mg, iron 14mg
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